Eric Fang's Running Blogs: Workout for the week of Feb 27th to March 5th. Total 54 Miles.

Monday. Rest.

Tuesday. Tempo 6 Miles. Total 11 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	10:11	10:11	8:52	114	127	172	184	85	72	106
2.	1.00	10:03	10:03	8:11	117	127	172	186	140	108	102
3.	0.84	6:48	8:05	7:12	135	145	174	204	58	73	92
4.	0.76	5:05	6:44	5:44	152	160	198	212	75	55	75
5.	1.00	7:47	7:47	6:56	149	158	176	200	125	167	116
6.	0.25	1:54	7:34	7:12	150	152	190	202	18	14	28
7.	0.75	5:26	7:18	7:05	154	156	192	206	53	52	83
8.	1.00	7:20	7:20	6:32	154	156	194	202	98	96	113
9.	0.26	1:55	7:17	7:17	154	155	194	202	14	16	29
10.	1.00	7:24	7:24	6:52	154	158	194	210	121	100	114
11.	1.00	7:29	7:29	6:47	153	157	192	208	81	81	114
12.	1.00	9:26	9:26	6:59	138	157	176	206	75	97	87
13.	1.00	10:55	10:55	8:05	125	131	172	180	127	108	39
14.	0.14	1:27	10:19	8:33	127	130	174	176	9	25	6
Totals:	11.00	1:33:15	8:28	5:44	138	160	181	212	1,053	1,043	1,104

Thursday. 7 Miles in the Morning. 12 Miles in the afternoon.

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	9:27	9:27	8:14	121	143	178	190	148	102	113
2.	0.71	6:39	9:26	8:55	121	126	176	186	69	79	77
3.	1.00	7:34	7:34	6:02	136	143	190	212	72	70	103
4.	1.00	7:43	7:43	6:28	142	145	186	206	70	77	113
5.	1.00	7:41	7:41	6:08	143	148	190	206	108	91	112
6.	1.00	7:50	7:50	6:27	143	147	190	210	86	86	113
7.	1.00	7:42	7:42	6:49	143	147	194	210	89	109	111
8.	0.50	3:44	7:29	7:00	146	148	194	204	63	61	55
Totals:	7.21	58:25	8:06	6:02	136	148	186	212	699	666	797

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	9:18	9:18	4:23	121	130	176	184	156	153	114
2.	1.00	8:22	8:22	7:03	132	145	182	202	134	105	115
3.	1.00	7:30	7:30	7:04	147	150	194	202	91	98	116
4.	1.00	7:40	7:40	6:25	149	153	194	202	163	132	120
5.	1.00	7:30	7:30	5:32	149	154	192	208	77	67	116
6.	1.00	7:32	7:32	7:21	153	155	192	202	86	97	121
7.	1.00	7:54	7:54	5:38	151	155	190	202	124	110	125
8.	1.00	7:55	7:55	6:43	149	151	190	202	77	103	122
9.	1.00	7:51	7:51	6:51	148	151	192	204	72	70	119
10.	1.00	8:03	8:03	6:35	146	149	190	200	96	87	113
11.	1.00	10:35	10:35	7:25	128	148	172	200	89	75	53
12.	1.00	10:36	10:36	8:18	123	128	176	182	95	119	35
13.	1.00	11:01	11:01	9:18	120	126	174	182	116	125	34
14.	0.01	0:03	8:27	10:05	125	125	178	178	0	0	0
Totals:	13.01	1:51:56	8:36	4:23	138	155	184	208	1,358	1,329	1,303

Friday. 4 Miles Easy.

Saturday. 20 Miles with 8 Miles on the Overpass.

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	8:41	126	136	174	194	63	72	125
2.	1.00	9:03	9:03	7:37	133	138	174	186	116	76	126
3.	1.00	8:59	8:59	7:25	132	144	174	198	140	202	115
4.	1.00	10:10	10:10	9:27	126	131	176	186	119	111	113
5.	1.00	8:08	8:08	6:22	144	151	186	202	127	97	122
6.	1.00	8:00	8:00	5:52	149	156	190	202	127	123	125
7.	1.00	8:13	8:13	6:26	148	156	184	206	124	211	126
8.	1.00	7:54	7:54	6:54	147	156	190	202	159	148	117
9.	1.00	8:31	8:31	7:36	146	151	190	202	150	117	126
10.	1.00	8:28	8:28	7:51	145	152	188	200	145	110	120
11.	1.00	8:32	8:32	7:16	143	149	188	200	91	131	111
12.	1.00	8:43	8:43	7:53	142	145	186	202	109	117	111
13.	1.00	8:45	8:45	7:01	136	144	184	204	122	115	83
14.	1.00	8:42	8:42	8:11	140	149	184	200	135	147	95
15.	1.00	8:50	8:50	7:00	141	150	184	200	117	100	95
16.	1.00	8:43	8:43	7:52	142	150	182	198	96	84	101
17.	1.00	8:25	8:25	7:28	142	149	186	200	125	152	99
18.	1.00	8:19	8:19	7:57	146	151	188	202	87	74	114
19.	1.00	8:24	8:24	7:55	149	153	182	200	85	90	124
20.	1.00	8:27	8:27	6:16	148	157	184	214	68	98	117
21.	0.00	0:01	6:43	6:55	157	157	196	196	0	0	0
Totals:	20.00	2:52:55	8:38	5:52	140	157	183	214	2,277	2,346	2,265

Eric Fang's Running Blogs