Monday, August 28, 2017

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

Monday. 15 Miles Long Run.
 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:518:517:5312414017818850116
2.1.008:168:166:3313614417719600117
3.1.008:208:206:2514114617819650122
4.1.008:398:397:5914114718019000125
5.1.008:248:247:5914515118119400124
6.1.008:388:387:5314015218119250119
7.1.008:028:026:3114415118820000115
8.1.008:338:337:4213915618119250111
9.1.008:268:267:5014415618119200119
10.1.008:108:107:0215015818720000124
11.1.008:438:437:1814615518219800123
12.1.008:598:597:241431541821962532108
13.1.008:318:317:381451621842001211110
14.1.008:198:197:0215116018320005124
15.1.008:128:126:2815617018420605129
16.0.010:046:437:04170170194194001
Totals:15.012:07:158:286:2514217018120646461,787
Tuesday. Rest

Wednesday. 6 Miles LT. Total 8 Miles.

Friday. 8 Miles Tempo. Total 10 Miles.

Saturday. 12 Miles Slow.

Thursday, August 24, 2017

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