Eric Fang's Running Blogs: 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.

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	9:03	9:03	8:01	125	137	178	188	5	0	115
2.	1.00	7:40	7:40	7:12	144	149	186	202	0	0	115
3.	1.00	7:36	7:36	6:46	148	151	192	202	0	0	117
4.	1.00	7:34	7:34	7:25	149	151	194	202	0	0	117
5.	1.00	7:37	7:37	6:09	149	151	190	206	0	0	116
6.	1.00	7:37	7:37	6:00	149	152	194	204	0	0	116
7.	1.00	7:28	7:28	6:18	150	154	192	202	0	0	114
8.	1.00	7:57	7:57	5:54	146	152	186	200	0	5	113
9.	0.01	0:02	7:01	8:15	146	146	194	198	0	0	0
Totals:	8.01	1:02:38	7:49	5:54	144	154	188	206	3	3	923

Tuesday. 4X1M. Total 7 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	9:18	9:18	6:30	126	134	176	188	0	5	122
2.	0.21	1:56	9:14	9:04	131	134	176	182	0	0	26
3.	1.00	7:07	7:07	6:45	149	161	192	214	0	0	111
4.	1.00	7:12	7:12	6:13	155	165	190	202	0	0	117
5.	1.00	7:25	7:25	6:08	158	165	186	204	0	0	124
6.	1.00	7:21	7:21	6:23	159	166	192	204	0	0	124
7.	0.23	1:46	7:42	7:02	153	166	184	200	0	0	26
8.	1.00	9:51	9:51	7:12	145	149	174	186	10	0	145
9.	0.01	0:03	9:21	7:53	143	143	176	180	0	0	0
Totals:	6.45	52:04	8:04	6:08	147	166	183	214	10	3	795

Wednesday. 10 Miles Tempo. Total 12 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	9:09	9:09	7:18	130	140	174	188	5	0	123
2.	1.00	8:05	8:05	7:43	144	148	182	202	0	0	122
3.	1.00	7:57	7:57	6:31	147	150	186	202	0	0	122
4.	1.00	7:57	7:57	7:02	149	152	188	202	0	0	123
5.	1.00	8:00	8:00	7:17	151	154	188	202	0	0	124
6.	1.00	7:54	7:54	7:26	152	156	188	202	0	0	125
7.	1.00	8:02	8:02	7:29	152	154	182	202	0	0	126
8.	1.00	8:03	8:03	7:29	151	156	188	200	0	0	125
9.	1.00	8:08	8:08	6:44	150	153	184	202	0	0	124
10.	1.00	8:00	8:00	7:38	150	154	186	202	0	5	119
11.	1.00	8:33	8:33	6:29	149	153	184	202	0	0	124
12.	1.00	11:25	11:25	7:52	128	146	166	186	0	5	46
13.	0.01	0:03	8:04	10:11	127	127	176	176	0	0	0
Totals:	12.01	1:41:20	8:26	6:29	145	156	182	202	3	7	1,403

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

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	8:48	8:48	6:09	129	141	178	194	22	18	118
2.	1.00	7:51	7:51	7:36	145	149	186	196	0	0	118
3.	1.00	7:50	7:50	7:33	148	156	190	202	5	0	120
4.	1.00	7:44	7:44	6:42	154	156	190	200	10	5	123
5.	1.00	7:34	7:34	7:22	156	157	192	200	15	21	122
6.	1.00	7:53	7:53	7:33	157	158	190	200	5	20	128
7.	1.00	7:44	7:44	6:35	158	162	186	200	33	29	127
8.	1.00	10:50	10:50	7:47	140	157	170	190	15	12	122
9.	1.00	10:55	10:55	9:48	130	135	172	180	0	0	60
10.	1.00	10:36	10:36	9:21	129	136	172	186	0	7	55
11.	0.00	0:02	10:22	9:14	134	134	180	180	0	0	0
Totals:	10.00	1:27:51	8:46	6:09	143	162	181	202	92	102	1,093

Friday. Rest.

Saturday. 16 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	9:28	9:28	8:30	123	133	176	184	5	0	116
2.	1.00	8:39	8:39	7:06	130	137	176	196	0	0	113
3.	1.00	8:43	8:43	8:21	135	139	178	188	0	0	118
4.	1.00	8:44	8:44	8:05	137	142	178	192	0	0	120
5.	1.00	8:27	8:27	8:07	140	143	174	192	0	0	118
6.	1.00	8:42	8:42	7:38	138	144	180	194	0	0	117
7.	1.00	8:39	8:39	8:18	137	142	176	196	0	0	111
8.	1.00	8:35	8:35	6:46	138	142	182	202	5	0	110
9.	1.00	8:38	8:38	8:04	138	141	182	202	0	0	108
10.	1.00	8:26	8:26	8:07	138	143	180	202	0	0	105
11.	1.00	8:44	8:44	6:25	136	140	182	198	0	5	91
12.	1.00	8:30	8:30	7:04	139	146	186	202	13	10	96
13.	1.00	8:01	8:01	7:10	145	149	188	202	13	23	111
14.	1.00	8:02	8:02	7:35	145	150	188	200	5	5	108
15.	1.00	8:01	8:01	5:44	146	150	188	208	0	0	111
16.	1.00	7:55	7:55	6:35	147	152	182	204	0	5	109
17.	0.01	0:02	6:16	7:10	151	151	202	202	0	0	0
Totals:	16.01	2:16:25	8:31	5:44	138	152	180	208	30	39	1,762

Sunday. 14 Miles Easy

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	8:49	8:49	8:03	126	138	178	190	40	43	113
2.	1.00	7:59	7:59	7:50	140	145	184	194	6	17	117
3.	1.00	8:05	8:05	7:47	142	146	174	198	15	18	118
4.	1.00	8:02	8:02	7:48	143	145	188	198	6	12	118
5.	1.00	7:53	7:53	7:39	144	147	190	196	31	32	116
6.	1.00	7:52	7:52	7:38	145	146	190	196	16	10	115
7.	1.00	7:55	7:55	7:41	145	148	188	196	0	6	116
8.	1.00	8:16	8:16	5:48	145	149	178	204	5	0	117
9.	1.00	8:06	8:06	7:43	145	149	186	200	35	34	116
10.	1.00	8:18	8:18	7:57	142	144	186	196	89	78	108
11.	1.00	8:27	8:27	8:10	141	143	182	200	19	17	101
12.	1.00	8:37	8:37	8:22	139	143	182	196	65	57	92
13.	1.00	8:32	8:32	8:12	138	143	184	198	33	24	86
14.	1.00	7:54	7:54	7:33	145	149	190	202	48	39	104
15.	0.01	0:02	7:22	7:36	148	148	204	208	0	0	0
Totals:	14.01	1:54:56	8:12	5:48	141	149	184	208	384	367	1,537

Eric Fang's Running Blogs