Workout for August 28th to Sep 2nd -- Total 45 Miles.

Monday. 15 Miles Long Run.

 

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	8:51	8:51	7:53	124	140	178	188	5	0	116
2.	1.00	8:16	8:16	6:33	136	144	177	196	0	0	117
3.	1.00	8:20	8:20	6:25	141	146	178	196	5	0	122
4.	1.00	8:39	8:39	7:59	141	147	180	190	0	0	125
5.	1.00	8:24	8:24	7:59	145	151	181	194	0	0	124
6.	1.00	8:38	8:38	7:53	140	152	181	192	5	0	119
7.	1.00	8:02	8:02	6:31	144	151	188	200	0	0	115
8.	1.00	8:33	8:33	7:42	139	156	181	192	5	0	111
9.	1.00	8:26	8:26	7:50	144	156	181	192	0	0	119
10.	1.00	8:10	8:10	7:02	150	158	187	200	0	0	124
11.	1.00	8:43	8:43	7:18	146	155	182	198	0	0	123
12.	1.00	8:59	8:59	7:24	143	154	182	196	25	32	108
13.	1.00	8:31	8:31	7:38	145	162	184	200	12	11	110
14.	1.00	8:19	8:19	7:02	151	160	183	200	0	5	124
15.	1.00	8:12	8:12	6:28	156	170	184	206	0	5	129
16.	0.01	0:04	6:43	7:04	170	170	194	194	0	0	1
Totals:	15.01	2:07:15	8:28	6:25	142	170	181	206	46	46	1,787

Tuesday. Rest

Wednesday. 6 Miles LT. Total 8 Miles.

Friday. 8 Miles Tempo. Total 10 Miles.

Saturday. 12 Miles Slow.

Workout for August 21st to August 27th -- Total 30 Miles.

I changed my training plans recently. Basically I run only 4 times a week. And I would also run 10-15 seconds slower per mile. I just try to train this way for sometime. So I do not have PR plan for Oct 8th San Jose RnR half; and for Nov 4th New York Marathon, my goal is 3:30 to 3:45.

Here is the plan for this week.

Monday. 14 Miles(To Makeup Sunday long run)

Wednesday. 4X1200m. To make up Tuesday's workout. 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.	1.50	14:34	9:42	7:33	117	130	174	204	0	5	160
2.	0.75	5:19	7:06	6:42	145	151	194	208	0	0	77
3.	0.38	4:09	11:05	7:02	124	149	158	200	0	0	45
4.	0.75	5:18	7:04	6:31	148	155	194	202	0	0	78
5.	0.38	4:18	11:29	6:56	127	155	166	198	0	0	45
6.	0.75	5:16	7:01	6:38	149	156	196	208	0	0	77
7.	0.38	4:37	12:19	6:59	126	156	134	198	0	0	41
8.	0.75	5:21	7:08	6:51	150	157	196	214	0	0	79
9.	0.38	4:15	11:21	6:52	132	156	166	208	0	0	43
10.	1.17	11:37	9:53	6:09	131	136	176	190	5	0	118
Totals:	7.17	1:04:48	9:02	6:09	132	157	176	214	3	3	763

So HRM: 150. Pace around 7:05.

Thursday. 7 Miles Tempo. Total 9 miles

ap	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	9:15	9:15	6:21	121	134	176	190	0	5	111
2.	1.00	7:53	7:53	7:28	142	144	195	206	0	0	113
3.	1.00	7:58	7:58	7:39	143	146	191	202	0	0	115
4.	1.00	7:58	7:58	7:44	146	148	193	200	10	0	116
5.	1.00	7:58	7:58	7:38	147	152	187	200	12	9	117
6.	1.00	7:47	7:47	7:18	150	153	193	204	0	10	116
7.	1.00	7:58	7:58	7:25	150	156	188	200	0	5	120
8.	1.00	7:57	7:57	7:16	149	152	187	200	0	0	118
9.	1.00	10:14	10:14	7:12	135	156	174	194	5	0	83
10.	0.01	0:03	8:30	9:19	270	136	269	180	0	0	0
Totals:	9.01	1:15:07	8:20	6:21	142	156	186	206	23	23	1,009

HRM: 148. Pace 8:00

Saturday. Hiked 8 miles instead.

Sunday. Walked for 11 miles. Switch 15 miles to Monday.

Workout for August 14th to August 20th -- Total 23 Miles

Wedday 3X1M. Total 6 miles.

	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	7:26	7:26	5:54	143	150	192	208	0	0	102
2.	1.00	7:42	7:42	7:09	150	152	192	206	5	0	112
3.	1.00	7:31	7:31	7:16	153	157	192	204	13	6	112
4.	1.00	7:39	7:39	6:41	155	158	190	208	8	13	116
5.	1.00	7:40	7:40	7:00	155	158	192	200	0	5	115
6.	1.00	7:39	7:39	7:13	156	161	190	208	0	0	115
7.	0.01	0:02	5:33	7:15	159	159	194	194	0	0	0
Totals:	6.01	45:41	7:36	5:54	152	161	191	208	20	16	672

Friday. 7 Mile Tempo. Total 9 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	9:59	9:59	8:41	118	130	174	182	0	5	109
2.	1.00	7:53	7:53	6:44	136	143	176	202	0	0	104
3.	1.00	7:59	7:59	7:37	142	145	178	196	5	0	111
4.	1.00	8:03	8:03	7:17	145	148	182	198	16	5	113
5.	1.00	7:58	7:58	7:17	148	150	180	196	0	0	114
6.	1.00	7:54	7:54	7:39	148	150	182	198	8	18	113
7.	1.00	7:57	7:57	7:38	149	151	182	196	0	0	114
8.	1.00	7:53	7:53	7:18	150	152	186	200	0	0	114
9.	1.00	9:09	9:09	7:48	142	152	174	190	5	0	111
10.	0.01	0:03	9:49	8:28	145	145	180	180	0	0	0
Totals:	9.01	1:14:52	8:18	6:44	141	152	179	202	26	23	1,003

Saturday. 8 Miles Easy with my wife