Eric Fang's Running Blogs: Workout for the week of Feb 20th to Feb 26th. Total 62 Miles.

Monday. Rest

Tuesday. 6X1Mile. Total 10 Miles.

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	7:10	7:10	5:29	154	159	190	208	5	5	113
2.	1.00	7:10	7:10	6:01	158	163	194	206	6	5	115
3.	1.00	6:54	6:54	6:14	160	167	194	222	7	5	114
4.	1.00	7:19	7:19	5:55	157	163	188	202	6	5	116
5.	1.00	7:25	7:25	6:20	156	163	186	210	0	0	117
6.	1.00	7:43	7:43	6:14	152	159	188	208	6	5	115
7.	0.00	0:02	7:26	8:03	156	156	192	194	0	0	0
Totals:	6.00	43:46	7:17	5:29	156	167	189	222	20	16	690

Wednesday. Rest

Thursday. 7 Miles Workout.8X400m

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	9:04	9:04	8:12	128	135	180	188	96	127	116
2.	0.92	8:34	9:17	8:37	131	137	174	194	146	114	112
3.	0.26	1:47	6:58	6:10	138	148	196	210	41	32	23
4.	0.11	1:08	10:00	8:28	136	148	180	188	0	0	15
5.	0.26	1:39	6:29	5:29	148	156	196	216	28	7	24
6.	0.12	1:19	10:44	6:55	141	155	174	198	8	26	19
7.	0.25	1:41	6:42	5:51	147	155	204	212	14	12	24
8.	0.13	1:27	11:36	6:35	139	155	154	194	0	12	20
9.	0.25	1:41	6:40	5:52	146	156	198	204	24	12	24
10.	0.12	1:16	10:11	6:28	145	157	168	204	0	10	19
11.	0.25	1:41	6:37	5:23	151	157	196	212	37	33	25
12.	0.13	1:33	12:18	6:57	137	156	146	190	13	11	20
13.	0.26	1:41	6:28	5:17	146	156	198	206	46	11	23
14.	0.12	1:26	11:55	5:41	140	157	146	198	0	33	19
15.	0.25	1:43	6:56	6:21	146	157	172	204	32	13	24
16.	0.12	1:55	15:47	6:25	130	157	106	176	0	32	19
17.	0.25	1:39	6:34	6:07	148	157	202	212	14	5	22
18.	1.00	9:55	9:55	6:24	133	157	162	206	79	91	112
19.	0.92	8:30	9:15	8:19	133	141	180	200	83	80	93
Totals:	6.73	59:46	8:53	5:17	135	157	174	216	646	636	753

Friday. 2X4M Hill With 1M Jog. Total 13 Miles

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	9:23	9:23	6:42	124	134	178	190	667	406	114
2.	1.00	8:45	8:45	6:48	131	144	176	198	148	158	113
3.	1.00	7:40	7:40	6:56	150	157	192	204	135	82	116
4.	1.00	7:43	7:43	5:35	154	159	190	202	131	129	119
5.	1.00	7:38	7:38	6:49	156	160	190	206	159	146	120
6.	1.00	7:37	7:37	4:52	157	162	190	204	129	129	121
7.	1.00	10:33	10:33	7:01	133	157	174	200	103	140	93
8.	1.00	7:46	7:46	5:14	151	158	190	204	110	98	115
9.	1.00	7:46	7:46	7:28	154	160	190	204	125	117	119
10.	1.00	8:00	8:00	7:28	152	157	188	204	125	114	119
11.	1.00	7:55	7:55	5:50	154	158	188	208	83	114	119
12.	1.00	11:35	11:35	7:08	130	154	166	246	83	98	52
13.	1.00	10:00	10:00	9:14	133	139	174	194	115	103	56
14.	0.00	0:01	7:21	10:02	135	135	124	124	0	0	0
Totals:	13.00	1:52:29	8:38	4:52	143	162	182	246	2,100	1,818	1,376

Saturday. 10 Miles+ 3 Miles Warm up

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	8:09	8:09	6:02	139	147	178	196	166	226	112
2.	1.00	8:15	8:15	7:38	146	151	176	196	110	110	120
3.	1.00	8:03	8:03	7:41	149	154	180	200	99	123	119
4.	1.00	7:52	7:52	7:28	152	156	190	200	152	117	119
5.	1.00	8:08	8:08	7:11	149	154	180	198	91	101	118
6.	1.00	8:01	8:01	7:24	150	154	188	202	117	115	118
7.	1.00	8:44	8:44	8:04	145	151	180	202	141	114	120
8.	1.00	8:50	8:50	8:12	142	148	178	194	66	75	113
9.	1.00	9:01	9:01	8:15	139	143	178	196	82	114	95
10.	1.00	9:29	9:29	8:24	137	143	178	198	92	85	84
11.	0.00	0:01	7:28	8:37	138	138	182	182	0	0	0
Totals:	10.00	1:24:39	8:27	6:02	144	156	180	202	1,106	1,165	1,118

Sunday. 14 Miles.

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	8:40	8:40	7:08	174	188	122	98	132
2.	1.00	8:02	8:02	7:43	168	194	180	131	136
3.	1.00	7:48	7:48	7:19	186	202	77	112	137
4.	1.00	7:58	7:58	7:30	190	206	78	64	137
5.	1.00	7:51	7:51	7:25	194	204	43	91	137
6.	1.00	7:44	7:44	7:22	190	208	100	39	137
7.	1.00	7:39	7:39	7:23	190	204	81	66	138
8.	1.00	7:45	7:45	7:29	194	206	60	87	139
9.	1.00	7:44	7:44	7:24	194	204	73	75	137
10.	1.00	8:01	8:01	7:35	192	200	37	60	137
11.	1.00	8:02	8:02	7:51	192	206	79	81	135
12.	1.00	7:57	7:57	7:23	192	204	60	35	139
13.	1.00	7:56	7:56	7:12	190	206	60	55	136
14.	1.00	7:44	7:44	7:00	192	204	107	125	135
15.	0.01	0:02	6:51	7:12	198	198	0	0	0
Totals:	14.01	1:50:58	7:55	7:00	188	208	1,142	1,099	1,912

Eric Fang's Running Blogs