Tuesday, February 7, 2017

Workout for the week of Feb 6th to Feb 12th. Total 50 Miles.

Monday. Rest

Tuesday. 5X1k. Total 6 Miles.

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMkCal
1.1.009:239:238:08126179172184116
2.1.008:578:575:49129136176210112
3.1.006:346:345:24154166196210101
4.1.006:366:365:32158169192210104
5.1.006:486:486:00159168192206109
6.0.171:066:286:3116616819220819
7.0.201:176:345:4414316717821016
8.0.201:166:204:5514616218621016
9.0.201:105:545:0314516518621414
10.0.636:069:385:5413816417620675
Totals:6.4049:177:414:55142179183214682
Wednesday. 3 Miles Easy

Thursday. 6 Mile Speed Workout plus 6 Mile Tempo.

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:049:048:1513114117819000120
2.0.877:589:088:4113814417818450110
3.1.006:596:595:4216116719220400117
4.1.007:147:146:3816616919020800127
5.1.007:287:287:0416817018820205134
6.1.007:417:417:2916516818820200133
7.0.343:129:276:541581661742000052
Totals:6.2149:387:595:4215417018420833793


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:158:157:0113614717819805111
2.1.007:517:516:4214414918019805113
3.1.008:038:037:1014715218019600118
4.1.007:507:507:2315115518019850117
5.1.007:307:307:0915816118219850119
6.1.007:387:386:34155158184202126118
7.0.010:057:497:17158158198198001
Totals:6.0147:137:516:341481611802021610697
Friday. 6 Miles Easy

Saturday. 20 Miles Long Run
 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:009:008:0713614417818450124
2.1.008:408:408:2214314818018600124
3.1.008:258:257:5614415318219250118
4.1.008:288:287:0214515118019800120
5.1.008:208:207:5614915316819400123
6.1.008:168:167:2215015317819200122
7.1.008:158:157:3714915318419800121
8.1.008:188:188:0115115318019600123
9.1.008:268:266:5414915218219650121
10.1.008:018:017:2915015218819805113
11.1.007:467:466:3415315619020005115
12.1.008:038:035:05151154188198118116
13.1.007:457:457:181521571922001016110
14.1.007:477:477:3315615819220006119
15.1.007:477:476:431551581902021112115
16.1.007:447:447:17156158192200010118
17.1.007:547:547:3215615919020205120
18.1.008:308:305:5715415918220800118
19.1.008:448:447:3815115717820250117
20.1.009:429:428:011451561801980091
21.0.000:016:259:27145145182182000
Totals:20.002:46:028:175:0514915918320843522,348

Sunday. 3 Miles Easy

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