Sunday, January 29, 2017

Workout for the week of Jan 30th to Feb 5th. Total 46 Miles.

Monday. 7 Mile Tempo. Total 11 Miles.


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:289:285:2212713617218450118
2.1.008:198:197:2914114917219650118
3.1.007:467:467:301511541821981214117
4.1.007:417:417:181551581882022012119
5.1.007:497:497:2415515918820000121
6.1.007:397:396:5915716019020256121
7.1.007:497:496:4915716018820000122
8.1.007:447:447:241571601882001020122
9.1.007:467:466:46157160186202911122
10.1.0010:0610:066:431401591661940594
11.1.009:589:588:301381441761940683
12.0.010:028:379:54136136176176000
Totals:11.011:32:148:225:2214716018020256621,257

Tuesday 2X2 Miles. Total 8 Miles.

pDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:129:127:371291761701861112116
2.1.008:178:178:01138143178186612116
3.0.403:178:108:051411451781840046
4.1.006:536:535:4415216219020850103
5.1.006:566:565:1816116518620600115
6.1.007:047:045:5915716219421250109
7.1.007:147:145:5215916319220400117
8.1.009:479:475:251371551582145096
9.1.009:259:258:03135142174186161488
10.0.010:028:5710:09131131170174000
Totals:8.411:08:138:065:181441761782143633906

Wednesday. 4 Miles Easy

Thursday. 8X400m Workout plus 13 Miles Long Run. Total 19 Miles
 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMkCal
1.1.0010:1910:193:21125136174184129
2.0.504:559:518:1213313817818867
3.0.251:447:015:4013915619220822
4.0.252:088:417:0514715517619632
5.0.251:477:096:2914915519420226
6.0.252:008:076:5115015818419831
7.0.251:497:157:0415315619420028
8.0.252:007:557:2315115718619630
9.0.251:527:257:0815515719220029
10.0.252:007:557:0815015518219830
11.0.261:517:167:0515615819420029
12.0.261:597:497:1815415718219431
13.0.251:497:147:1515615819620228
14.0.252:008:027:1715315817819831
15.0.251:527:277:0815615819420029
16.0.252:078:337:2514915718219232
17.0.261:557:327:2415315619220230
18.0.755:587:576:2914515417820083
Totals:6.0250:148:203:21143158182208717

 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:068:067:0214015018019800114
2.1.007:477:477:1515015219019800119
3.1.007:487:486:3115115418020050119
4.1.007:507:507:18153156184202107121
5.1.007:417:417:2115615818819850121
6.1.007:507:507:251531581862001011121
7.1.007:527:527:04155158188200116124
8.1.008:038:036:391501561841981212116
9.1.008:028:027:24152156186200513121
10.1.008:178:177:11151156184200612121
11.1.008:278:275:5714915518221005114
12.1.009:019:017:42144154180196910109
13.1.0010:2710:276:491341441641980059
14.0.010:028:299:44135135178180000
Totals:13.011:47:198:155:5714815818221059621,479
Saturday. 8 Miles Easy.

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