Workout for the week of March 27th to April 2nd. Total 49 Miles.

Tuesday. 3X2 Miles. Total 8 Miles

WORKOUT LAPS/SPLITS

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	kCal
1.	1.00	9:15	9:15	6:55	122	133	174	194	0	115
2.	0.30	2:36	8:33	7:33	133	135	176	186	0	37
3.	1.00	7:02	7:02	5:42	151	159	192	208	0	112
4.	1.00	7:07	7:07	6:49	160	164	194	202	5	122
5.	1.00	7:04	7:04	6:25	156	163	190	206	0	116
6.	1.00	7:09	7:09	6:42	163	165	192	204	5	127
7.	1.00	7:19	7:19	6:17	156	162	192	206	0	121
8.	1.00	7:37	7:37	7:18	158	161	190	202	5	128
9.	0.70	5:18	7:34	7:12	157	159	188	202	0	89
Totals:	8.01	1:00:31	7:33	5:42	150	165	187	208	10	967

Thursday. Tempo 11 Miles. Total 13

 

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	9:39	9:39	8:08	126	134	178	190	5	0	128
2.	1.00	8:13	8:13	7:12	137	143	174	194	0	0	118
3.	1.00	7:50	7:50	7:16	144	149	186	208	0	5	120
4.	1.00	7:58	7:58	7:28	148	151	190	202	5	0	125
5.	1.00	7:54	7:54	6:43	149	153	190	200	0	0	124
6.	1.00	7:49	7:49	7:13	150	153	190	206	0	5	124
7.	1.00	7:56	7:56	7:35	151	154	188	202	0	0	126
8.	1.00	7:52	7:52	7:29	149	152	192	202	0	5	123
9.	1.00	7:50	7:50	7:21	148	152	190	202	0	5	119
10.	1.00	7:58	7:58	7:33	149	155	190	202	5	0	120
11.	1.00	7:25	7:25	5:39	153	156	194	206	10	15	119
12.	1.00	7:20	7:20	6:56	155	158	194	204	5	0	119
13.	1.00	6:59	6:59	6:26	160	165	198	214	0	0	119
14.	0.01	0:02	4:58	6:41	165	165	208	210	0	0	0
Totals:	13.01	1:42:51	7:54	5:39

Friday. 6 Miles Easy

Saturday. 17 Miles LSD

 

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	9:21	9:21	3:22	122	133	178	188	0	0	115
2.	1.00	8:41	8:41	7:42	132	139	176	194	0	5	119
3.	1.00	8:46	8:46	8:14	135	142	170	194	0	0	122
4.	1.00	8:26	8:26	8:05	140	143	178	198	5	0	122
5.	1.00	8:14	8:14	7:16	141	148	178	200	0	0	119
6.	1.00	8:13	8:13	7:46	143	145	184	198	0	0	120
7.	1.00	8:03	8:03	7:15	139	144	188	200	0	0	108
8.	1.00	8:08	8:08	7:50	142	145	192	206	0	0	117
9.	1.00	8:21	8:21	7:08	141	143	188	202	0	0	115
10.	1.00	8:15	8:15	7:16	141	144	184	202	5	0	110
11.	1.00	8:12	8:12	7:43	141	145	182	198	0	0	105
12.	1.00	8:09	8:09	7:55	142	147	188	200	0	5	105
13.	1.00	8:02	8:02	7:52	144	147	190	202	12	9	107
14.	1.00	7:42	7:42	7:21	149	154	192	202	5	8	113
15.	1.00	7:43	7:43	7:18	150	154	192	202	0	5	116
16.	1.00	7:32	7:32	7:21	154	158	194	202	0	5	118
17.	1.00	7:40	7:40	7:12	154	158	192	214	0	5	120
18.	0.01	0:01	4:50	7:37	155	155	214	214	0	0	0
Totals:	17.01	2:19:39	8:12	3:22	141	158	184	214	20	30	1,951

Sunday. 4 Miles Easy.