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

Monday.  9 Miles Tempo. Total 11 Miles

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	9:56	9:56	6:07	108	135	175	198	5	0	98
2.	1.00	8:10	8:10	7:41	138	143	182	198	0	0	116
3.	1.00	7:51	7:51	6:48	137	150	188	200	0	0	109
4.	1.00	7:48	7:48	7:11	149	153	192	200	0	0	118
5.	1.00	7:50	7:50	7:04	151	154	190	198	5	0	119
6.	1.00	7:56	7:56	7:38	150	153	190	198	13	16	119
7.	1.00	7:51	7:51	7:25	151	154	190	200	5	8	118
8.	1.00	7:49	7:49	7:26	151	155	192	198	10	17	118
9.	1.00	7:51	7:51	7:35	152	156	191	200	0	5	119
10.	1.00	7:59	7:59	7:35	151	157	189	208	0	0	119
11.	1.00	10:19	10:19	7:56	136	155	177	184	0	0	77
12.	0.00	0:02	7:46	8:55	140	140	182	182	0	0	0
Totals:	11.00	1:31:26	8:18	6:07	142	157	186	208	30	39	1,230

Tuesday. Rest

Wednesday. Rest.

Thursday. 6 Miles Easy.

 

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	10:59	10:59	6:51	111	123	174	184	50	0	112
2.	1.00	10:49	10:49	7:30	115	127	172	186	47	15	114
3.	1.00	9:09	9:09	6:56	126	144	180	200	51	36	109
4.	1.00	8:09	8:09	7:46	145	150	184	198	45	45	121
5.	1.00	7:33	7:33	6:53	153	166	192	210	43	54	119
6.	1.00	10:23	10:23	6:52	132	166	178	204	14	72	114
7.	0.26	2:58	11:20	8:33	109	128	161	186	0	22	12
Totals:	6.26	1:00:03	9:35	6:52	127	166	178	210	243	230	701

Friday. Rest

Saturday. 10 Miles Easy.

 

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	8:16	8:16	6:48	132	145	180	194	17	12	116
2.	1.00	8:08	8:08	6:47	146	150	182	194	0	0	122
3.	1.00	8:09	8:09	7:39	150	155	190	200	0	0	126
4.	1.00	8:26	8:26	7:53	150	156	189	202	7	0	129
5.	1.00	7:58	7:58	7:14	154	156	193	202	0	0	125
6.	1.00	8:20	8:20	7:47	150	156	186	196	0	0	127
7.	1.00	8:23	8:23	7:37	148	152	183	194	0	0	125
8.	1.00	8:28	8:28	6:55	146	152	185	198	0	5	121
9.	1.00	9:25	9:25	7:46	143	150	182	236	18	24	119
10.	1.00	9:55	9:55	8:39	136	142	178	190	20	22	83
11.	0.01	0:03	9:08	10:02	131	132	166	166	0	0	0
Totals:	10.01	1:25:35	8:33	6:47	145	156	185	236	59	56	1,193

Sunday. 7 Miles.

 

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	9:16	9:16	8:25	116	130	179	192	0	5	108
2.	1.00	7:47	7:47	7:25	131	143	194	200	0	0	105
3.	1.00	7:48	7:48	7:31	144	148	194	202	0	0	114
4.	1.00	7:53	7:53	7:26	146	150	194	200	10	8	116
5.	1.00	7:49	7:49	7:24	148	153	193	200	11	0	117
6.	1.00	7:48	7:48	7:26	152	156	190	202	6	11	120
7.	1.00	7:37	7:37	7:03	153	157	192	200	0	5	117
8.	0.28	2:07	7:30	7:18	155	157	187	206	0	0	33
Totals:	7.28	58:09	7:59	7:04	141	157	190	206	23	23	830