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

Monday. 7 Mile Tempo. Total 11 Miles.

WORKOUT LAPS/SPLITS

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	9:28	9:28	5:22	127	136	172	184	5	0	118
2.	1.00	8:19	8:19	7:29	141	149	172	196	5	0	118
3.	1.00	7:46	7:46	7:30	151	154	182	198	12	14	117
4.	1.00	7:41	7:41	7:18	155	158	188	202	20	12	119
5.	1.00	7:49	7:49	7:24	155	159	188	200	0	0	121
6.	1.00	7:39	7:39	6:59	157	160	190	202	5	6	121
7.	1.00	7:49	7:49	6:49	157	160	188	200	0	0	122
8.	1.00	7:44	7:44	7:24	157	160	188	200	10	20	122
9.	1.00	7:46	7:46	6:46	157	160	186	202	9	11	122
10.	1.00	10:06	10:06	6:43	140	159	166	194	0	5	94
11.	1.00	9:58	9:58	8:30	138	144	176	194	0	6	83
12.	0.01	0:02	8:37	9:54	136	136	176	176	0	0	0
Totals:	11.01	1:32:14	8:22	5:22	147	160	180	202	56	62	1,257

Tuesday 2X2 Miles. Total 8 Miles.

p	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	9:12	9:12	7:37	129	176	170	186	11	12	116
2.	1.00	8:17	8:17	8:01	138	143	178	186	6	12	116
3.	0.40	3:17	8:10	8:05	141	145	178	184	0	0	46
4.	1.00	6:53	6:53	5:44	152	162	190	208	5	0	103
5.	1.00	6:56	6:56	5:18	161	165	186	206	0	0	115
6.	1.00	7:04	7:04	5:59	157	162	194	212	5	0	109
7.	1.00	7:14	7:14	5:52	159	163	192	204	0	0	117
8.	1.00	9:47	9:47	5:25	137	155	158	214	5	0	96
9.	1.00	9:25	9:25	8:03	135	142	174	186	16	14	88
10.	0.01	0:02	8:57	10:09	131	131	170	174	0	0	0
Totals:	8.41	1:08:13	8:06	5:18	144	176	178	214	36	33	906

Wednesday. 4 Miles Easy

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

 

WORKOUT LAPS/SPLITS

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	kCal
1.	1.00	10:19	10:19	3:21	125	136	174	184	129
2.	0.50	4:55	9:51	8:12	133	138	178	188	67
3.	0.25	1:44	7:01	5:40	139	156	192	208	22
4.	0.25	2:08	8:41	7:05	147	155	176	196	32
5.	0.25	1:47	7:09	6:29	149	155	194	202	26
6.	0.25	2:00	8:07	6:51	150	158	184	198	31
7.	0.25	1:49	7:15	7:04	153	156	194	200	28
8.	0.25	2:00	7:55	7:23	151	157	186	196	30
9.	0.25	1:52	7:25	7:08	155	157	192	200	29
10.	0.25	2:00	7:55	7:08	150	155	182	198	30
11.	0.26	1:51	7:16	7:05	156	158	194	200	29
12.	0.26	1:59	7:49	7:18	154	157	182	194	31
13.	0.25	1:49	7:14	7:15	156	158	196	202	28
14.	0.25	2:00	8:02	7:17	153	158	178	198	31
15.	0.25	1:52	7:27	7:08	156	158	194	200	29
16.	0.25	2:07	8:33	7:25	149	157	182	192	32
17.	0.26	1:55	7:32	7:24	153	156	192	202	30
18.	0.75	5:58	7:57	6:29	145	154	178	200	83
Totals:	6.02	50:14	8:20	3:21	143	158	182	208	717

 

WORKOUT LAPS/SPLITS

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	8:06	8:06	7:02	140	150	180	198	0	0	114
2.	1.00	7:47	7:47	7:15	150	152	190	198	0	0	119
3.	1.00	7:48	7:48	6:31	151	154	180	200	5	0	119
4.	1.00	7:50	7:50	7:18	153	156	184	202	10	7	121
5.	1.00	7:41	7:41	7:21	156	158	188	198	5	0	121
6.	1.00	7:50	7:50	7:25	153	158	186	200	10	11	121
7.	1.00	7:52	7:52	7:04	155	158	188	200	11	6	124
8.	1.00	8:03	8:03	6:39	150	156	184	198	12	12	116
9.	1.00	8:02	8:02	7:24	152	156	186	200	5	13	121
10.	1.00	8:17	8:17	7:11	151	156	184	200	6	12	121
11.	1.00	8:27	8:27	5:57	149	155	182	210	0	5	114
12.	1.00	9:01	9:01	7:42	144	154	180	196	9	10	109
13.	1.00	10:27	10:27	6:49	134	144	164	198	0	0	59
14.	0.01	0:02	8:29	9:44	135	135	178	180	0	0	0
Totals:	13.01	1:47:19	8:15	5:57	148	158	182	210	59	62	1,479

Saturday. 8 Miles Easy.