Eric Fang's Running Blogs: Workout for the week of Feb 6th to Feb 12th. Total 50 Miles.

Monday. Rest

Tuesday. 5X1k. Total 6 Miles.

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	kCal
1.	1.00	9:23	9:23	8:08	126	179	172	184	116
2.	1.00	8:57	8:57	5:49	129	136	176	210	112
3.	1.00	6:34	6:34	5:24	154	166	196	210	101
4.	1.00	6:36	6:36	5:32	158	169	192	210	104
5.	1.00	6:48	6:48	6:00	159	168	192	206	109
6.	0.17	1:06	6:28	6:31	166	168	192	208	19
7.	0.20	1:17	6:34	5:44	143	167	178	210	16
8.	0.20	1:16	6:20	4:55	146	162	186	210	16
9.	0.20	1:10	5:54	5:03	145	165	186	214	14
10.	0.63	6:06	9:38	5:54	138	164	176	206	75
Totals:	6.40	49:17	7:41	4:55	142	179	183	214	682

Wednesday. 3 Miles Easy

Thursday. 6 Mile Speed Workout plus 6 Mile Tempo.

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	8:15	131	141	178	190	0	0	120
2.	0.87	7:58	9:08	8:41	138	144	178	184	5	0	110
3.	1.00	6:59	6:59	5:42	161	167	192	204	0	0	117
4.	1.00	7:14	7:14	6:38	166	169	190	208	0	0	127
5.	1.00	7:28	7:28	7:04	168	170	188	202	0	5	134
6.	1.00	7:41	7:41	7:29	165	168	188	202	0	0	133
7.	0.34	3:12	9:27	6:54	158	166	174	200	0	0	52
Totals:	6.21	49:38	7:59	5:42	154	170	184	208	3	3	793

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	8:15	8:15	7:01	136	147	178	198	0	5	111
2.	1.00	7:51	7:51	6:42	144	149	180	198	0	5	113
3.	1.00	8:03	8:03	7:10	147	152	180	196	0	0	118
4.	1.00	7:50	7:50	7:23	151	155	180	198	5	0	117
5.	1.00	7:30	7:30	7:09	158	161	182	198	5	0	119
6.	1.00	7:38	7:38	6:34	155	158	184	202	12	6	118
7.	0.01	0:05	7:49	7:17	158	158	198	198	0	0	1
Totals:	6.01	47:13	7:51	6:34	148	161	180	202	16	10	697

Friday. 6 Miles Easy

Saturday. 20 Miles Long Run

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	9:00	9:00	8:07	136	144	178	184	5	0	124
2.	1.00	8:40	8:40	8:22	143	148	180	186	0	0	124
3.	1.00	8:25	8:25	7:56	144	153	182	192	5	0	118
4.	1.00	8:28	8:28	7:02	145	151	180	198	0	0	120
5.	1.00	8:20	8:20	7:56	149	153	168	194	0	0	123
6.	1.00	8:16	8:16	7:22	150	153	178	192	0	0	122
7.	1.00	8:15	8:15	7:37	149	153	184	198	0	0	121
8.	1.00	8:18	8:18	8:01	151	153	180	196	0	0	123
9.	1.00	8:26	8:26	6:54	149	152	182	196	5	0	121
10.	1.00	8:01	8:01	7:29	150	152	188	198	0	5	113
11.	1.00	7:46	7:46	6:34	153	156	190	200	0	5	115
12.	1.00	8:03	8:03	5:05	151	154	188	198	11	8	116
13.	1.00	7:45	7:45	7:18	152	157	192	200	10	16	110
14.	1.00	7:47	7:47	7:33	156	158	192	200	0	6	119
15.	1.00	7:47	7:47	6:43	155	158	190	202	11	12	115
16.	1.00	7:44	7:44	7:17	156	158	192	200	0	10	118
17.	1.00	7:54	7:54	7:32	156	159	190	202	0	5	120
18.	1.00	8:30	8:30	5:57	154	159	182	208	0	0	118
19.	1.00	8:44	8:44	7:38	151	157	178	202	5	0	117
20.	1.00	9:42	9:42	8:01	145	156	180	198	0	0	91
21.	0.00	0:01	6:25	9:27	145	145	182	182	0	0	0
Totals:	20.00	2:46:02	8:17	5:05	149	159	183	208	43	52	2,348

Sunday. 3 Miles Easy

Eric Fang's Running Blogs