Thursday, September 28, 2017

Workout for Sep 26th to Oct 1st -- Total 34 Miles.

Monday. 12 Miles Ride

Tuesday. 9 Miles. 5X1 Miles


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:419:417:4711914317319200118
2.1.009:009:006:421361431751901817127
3.1.006:516:515:501531641952082335110
4.1.006:546:545:291621711942123232123
5.1.007:497:496:251571711852003435129
6.1.007:497:496:481561631872023234127
7.1.007:517:517:041541631902083536125
8.1.009:239:237:161451601792001817130
9.1.009:569:569:041451501761863028134
10.0.010:027:059:10142142172172000
Totals:9.011:15:208:215:381471711832122072231,123

Wednesday. Rest

Thursday. 11 Miles Tempo. Total 13 Miles

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:448:447:4613017018619650113
2.1.007:517:517:3214214819120000111
3.1.007:547:547:3214614919220000114
4.1.007:517:516:5414815119220000114
5.1.007:437:437:1614915219220000113
6.1.007:377:377:1715015319320200112
7.1.007:437:436:1915015219320200113
8.1.007:417:417:1615015219120000112
9.1.007:447:447:1715015219120000113
10.1.007:437:436:3214915318919800109
11.1.007:467:467:3214915119120000108
12.1.007:437:437:2914915219119800108
13.1.0010:3910:397:371321511741980553
14.0.010:027:5010:00136137174174000
Totals:13.011:44:488:036:36145169189202331,393
Friday. Rest

Saturday. Rest

Sunday. 12 Miles LSD


Sunday, September 17, 2017

Workout for Sep 18th to Sep 25th -- Total 38 Miles.

Monday.  9 Miles Tempo. Total 11 Miles


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:569:566:071081351751985098
2.1.008:108:107:4113814318219800116
3.1.007:517:516:4813715018820000109
4.1.007:487:487:1114915319220000118
5.1.007:507:507:0415115419019850119
6.1.007:567:567:381501531901981316119
7.1.007:517:517:2515115419020058118
8.1.007:497:497:261511551921981017118
9.1.007:517:517:3515215619120005119
10.1.007:597:597:3515115718920800119
11.1.0010:1910:197:561361551771840077
12.0.000:027:468:55140140182182000
Totals:11.001:31:268:186:0714215718620830391,230

Tuesday. Rest

Wednesday. Rest.

Thursday. 6 Miles Easy.
 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.0010:5910:596:51111123174184500112
2.1.0010:4910:497:301151271721864715114
3.1.009:099:096:561261441802005136109
4.1.008:098:097:461451501841984545121
5.1.007:337:336:531531661922104354119
6.1.0010:2310:236:521321661782041472114
7.0.262:5811:208:3310912816118602212
Totals:6.261:00:039:356:52127166178210243230701

Friday. Rest

Saturday. 10 Miles Easy.

 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:168:166:481321451801941712116
2.1.008:088:086:4714615018219400122
3.1.008:098:097:3915015519020000126
4.1.008:268:267:5315015618920270129
5.1.007:587:587:1415415619320200125
6.1.008:208:207:4715015618619600127
7.1.008:238:237:3714815218319400125
8.1.008:288:286:5514615218519805121
9.1.009:259:257:461431501822361824119
10.1.009:559:558:39136142178190202283
11.0.010:039:0810:02131132166166000
Totals:10.011:25:358:336:4714515618523659561,193

Sunday. 7 Miles.

 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:169:168:2511613017919205108
2.1.007:477:477:2513114319420000105
3.1.007:487:487:3114414819420200114
4.1.007:537:537:26146150194200108116
5.1.007:497:497:24148153193200110117
6.1.007:487:487:26152156190202611120
7.1.007:377:377:0315315719220005117
8.0.282:077:307:181551571872060033
Totals:7.2858:097:597:041411571902062323830