Eric Fang's Running Blogs: Workout for the week of March 20th to March 26th. Total 45 Miles.

Monday. 4 Miles Easy

Tuesday. 2X3 Miles. Total 8 Miles

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	7:41	7:41	6:28	186	208	0	0	137
2.	1.00	7:48	7:48	7:25	186	204	0	0	137
3.	1.00	7:49	7:49	6:57	190	200	0	0	135
4.	1.00	9:13	9:13	7:00	178	194	5	0	134
5.	1.00	9:22	9:22	8:47	180	188	6	0	136
6.	1.00	7:51	7:51	6:03	190	210	6	13	138
7.	1.00	7:30	7:30	7:04	192	202	0	5	136
8.	1.00	7:57	7:57	7:17	188	202	0	6	136
9.	0.01	0:02	6:26	8:07	194	194	0	0	0
Totals:	8.01	1:05:17	8:09	6:03	185	210	10	16	1,089

Wednesday. Rest

Thursday. 11 Mile Tempo. Total 13 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	9:07	9:07	7:44	121	141	178	194	5	0	112
2.	1.00	7:59	7:59	6:59	137	141	178	200	0	0	115
3.	1.00	7:49	7:49	7:14	142	146	182	198	0	0	116
4.	1.00	7:47	7:47	7:29	143	147	178	200	0	0	117
5.	1.00	7:49	7:49	7:25	144	147	186	202	0	0	117
6.	1.00	7:49	7:49	7:06	143	149	184	202	0	0	115
7.	1.00	7:34	7:34	5:54	142	155	184	202	0	0	106
8.	1.00	7:15	7:15	6:32	146	155	190	200	0	0	108
9.	1.00	7:20	7:20	6:01	145	150	192	204	0	0	108
10.	1.00	7:28	7:28	7:05	145	151	190	212	0	0	108
11.	1.00	7:33	7:33	7:13	145	153	188	202	0	0	106
12.	1.00	7:31	7:31	7:10	146	158	186	202	0	0	107
13.	1.00	8:04	8:04	7:19	142	155	186	198	0	5	99
14.	0.10	0:49	7:48	7:30	144	146	164	194	0	0	10
Totals:	13.10	1:41:59	7:46	5:54	141	158	184	212	3	3	1,444

Friday. Rest

Saturday. 20 Miles LSD

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	9:43	9:43	7:23	121	136	174	192	0	0	123
2.	1.00	8:34	8:34	6:43	130	145	178	200	0	0	117
3.	1.00	7:57	7:57	7:12	145	149	176	196	0	0	126
4.	1.00	7:49	7:49	7:37	150	153	180	194	0	0	127
5.	1.00	7:45	7:45	7:30	152	156	186	202	0	0	127
6.	1.00	7:52	7:52	7:04	148	155	184	206	0	0	119
7.	1.00	8:07	8:07	7:25	150	156	186	202	0	0	129
8.	1.00	7:44	7:44	7:25	153	155	194	202	5	0	127
9.	1.00	7:45	7:45	7:33	152	155	192	200	7	17	126
10.	1.00	7:45	7:45	6:55	151	153	194	202	0	5	124
11.	1.00	7:51	7:51	7:22	152	155	190	202	0	0	125
12.	1.00	7:56	7:56	7:39	149	153	192	206	5	0	121
13.	1.00	8:05	8:05	6:52	148	154	184	204	0	0	117
14.	1.00	7:35	7:35	6:33	152	157	194	200	0	0	120
15.	1.00	7:29	7:29	6:52	157	161	194	204	0	0	126
16.	1.00	7:49	7:49	7:09	155	159	192	204	5	0	128
17.	1.00	7:44	7:44	7:32	155	158	192	202	0	5	127
18.	1.00	7:42	7:42	7:21	156	159	190	204	0	5	127
19.	1.00	7:43	7:43	7:24	157	159	192	204	5	0	129
20.	1.00	7:57	7:57	6:45	156	161	188	202	0	5	131
21.	0.01	0:02	5:14	7:02	160	160	182	184	0	0	0
Totals:	20.01	2:39:02	7:56	6:33	148	161	187	206	20	30	2,496

Sunday. 4 Miles Hiking

Eric Fang's Running Blogs