Monday, March 13, 2017

Workout for the week of March 13th to March 19th. Total 75 Miles.

Monday. 8 Miles w/6 Miles Tempo. Plus 4 Miles Easy. Total 12 miles.


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:039:038:0112513717818850115
2.1.007:407:407:1214414918620200115
3.1.007:367:366:4614815119220200117
4.1.007:347:347:2514915119420200117
5.1.007:377:376:0914915119020600116
6.1.007:377:376:0014915219420400116
7.1.007:287:286:1815015419220200114
8.1.007:577:575:5414615218620005113
9.0.010:027:018:15146146194198000
Totals:8.011:02:387:495:5414415418820633923

Tuesday. 4X1M. Total 7 Miles.

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:189:186:3012613417618805122
2.0.211:569:149:041311341761820026
3.1.007:077:076:4514916119221400111
4.1.007:127:126:1315516519020200117
5.1.007:257:256:0815816518620400124
6.1.007:217:216:2315916619220400124
7.0.231:467:427:021531661842000026
8.1.009:519:517:12145149174186100145
9.0.010:039:217:53143143176180000
Totals:6.4552:048:046:08147166183214103795

Wednesday. 10 Miles Tempo. Total 12 Miles.

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:099:097:1813014017418850123
2.1.008:058:057:4314414818220200122
3.1.007:577:576:3114715018620200122
4.1.007:577:577:0214915218820200123
5.1.008:008:007:1715115418820200124
6.1.007:547:547:2615215618820200125
7.1.008:028:027:2915215418220200126
8.1.008:038:037:2915115618820000125
9.1.008:088:086:4415015318420200124
10.1.008:008:007:3815015418620205119
11.1.008:338:336:2914915318420200124
12.1.0011:2511:257:521281461661860546
13.0.010:038:0410:11127127176176000
Totals:12.011:41:208:266:29145156182202371,403

Thursday. 6 Miles Tempo. Total 10 Miles. And 4 miles Easy.

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:488:486:091291411781942218118
2.1.007:517:517:3614514918619600118
3.1.007:507:507:3314815619020250120
4.1.007:447:446:42154156190200105123
5.1.007:347:347:221561571922001521122
6.1.007:537:537:33157158190200520128
7.1.007:447:446:351581621862003329127
8.1.0010:5010:507:471401571701901512122
9.1.0010:5510:559:481301351721800060
10.1.0010:3610:369:211291361721860755
11.0.000:0210:229:14134134180180000
Totals:10.001:27:518:466:09143162181202921021,093
Friday. Rest.

Saturday. 16 Miles.

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:289:288:3012313317618450116
2.1.008:398:397:0613013717619600113
3.1.008:438:438:2113513917818800118
4.1.008:448:448:0513714217819200120
5.1.008:278:278:0714014317419200118
6.1.008:428:427:3813814418019400117
7.1.008:398:398:1813714217619600111
8.1.008:358:356:4613814218220250110
9.1.008:388:388:0413814118220200108
10.1.008:268:268:0713814318020200105
11.1.008:448:446:251361401821980591
12.1.008:308:307:04139146186202131096
13.1.008:018:017:101451491882021323111
14.1.008:028:027:3514515018820055108
15.1.008:018:015:4414615018820800111
16.1.007:557:556:3514715218220405109
17.0.010:026:167:10151151202202000
Totals:16.012:16:258:315:4413815218020830391,762
Sunday. 14 Miles Easy

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:498:498:031261381781904043113
2.1.007:597:597:50140145184194617117
3.1.008:058:057:471421461741981518118
4.1.008:028:027:48143145188198612118
5.1.007:537:537:391441471901963132116
6.1.007:527:527:381451461901961610115
7.1.007:557:557:4114514818819606116
8.1.008:168:165:4814514917820450117
9.1.008:068:067:431451491862003534116
10.1.008:188:187:571421441861968978108
11.1.008:278:278:101411431822001917101
12.1.008:378:378:22139143182196655792
13.1.008:328:328:12138143184198332486
14.1.007:547:547:331451491902024839104
15.0.010:027:227:36148148204208000
Totals:14.011:54:568:125:481411491842083843671,537

No comments: