Workout for Oct 30th to Nov 5th, 2017 -- Total 44 Miles.

Monday. 6 Miles Easy

Tuesday. Rest

Wednesday. 6 Miles Easy

Thursday. 6 Miles Easy

Friday. Rest

Sunday 26.2 Miles Race NYCM.

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	9:59	9:59	2:17	136	144	180	198	31	133	132
2.	1.00	7:52	7:52	3:08	141	150	172	196	74	22	107
3.	1.00	7:49	7:49	7:15	153	157	183	202	42	29	116
4.	1.00	7:46	7:46	7:21	156	159	183	198	61	35	117
5.	1.00	7:33	7:33	7:23	158	160	187	198	0	43	114
6.	1.00	7:44	7:44	7:21	158	162	188	200	16	24	116
7.	1.00	7:47	7:47	7:18	158	161	190	204	29	44	117
8.	1.00	7:37	7:37	5:59	158	161	190	200	17	0	114
9.	1.00	7:47	7:47	6:37	159	161	191	198	49	23	116
10.	1.00	7:42	7:42	7:05	158	160	192	198	0	50	112
11.	1.00	7:58	7:58	6:55	158	161	186	198	38	5	114
12.	1.00	7:56	7:56	6:25	157	161	187	200	0	35	110
13.	1.00	7:58	7:58	7:12	158	161	188	198	16	22	112
14.	1.00	7:50	7:50	7:32	159	162	188	198	22	18	111
15.	1.00	8:29	8:29	7:37	160	163	188	200	5	0	122
16.	1.00	8:23	8:23	6:57	160	163	188	198	68	27	118
17.	1.00	7:59	7:59	6:32	161	164	189	202	10	31	116
18.	1.00	7:58	7:58	7:26	161	164	188	196	16	48	115
19.	1.00	8:04	8:04	7:50	162	165	189	198	0	0	120
20.	1.00	8:28	8:28	6:44	161	164	185	198	26	17	120
21.	1.00	8:12	8:12	7:48	162	165	189	200	24	38	121
22.	1.00	8:20	8:20	7:50	163	166	187	198	16	0	122
23.	1.00	8:36	8:36	7:50	163	166	185	194	26	11	125
24.	1.00	8:58	8:58	7:22	162	165	183	194	80	24	130
25.	1.00	8:56	8:56	8:05	159	164	183	196	52	88	110
26.	1.00	8:27	8:27	7:25	162	166	187	198	49	47	121
27.	0.26	2:14	8:40	7:37	165	166	189	198	32	20	33
Totals:	26.26	3:34:38	8:10	2:33	157	166	186	204	751	801	3,081

Workout for Oct 23rd to Oct 29th, 2017 -- Total 48 Miles.

Monday. 6 Miles Easy.

Tuesday. Rest.

Wednesday. 6X10 Miles. Total 10.25 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.	1.50	13:59	9:19	6:41	123	142	174	192	5	0	178
2.	1.00	6:53	6:53	5:44	152	159	190	208	0	0	109
3.	0.25	2:25	9:42	6:46	140	157	180	194	0	0	35
4.	1.00	7:09	7:09	5:42	153	158	194	208	0	5	113
5.	0.25	2:41	10:47	7:41	137	157	174	180	0	0	34
6.	1.00	7:02	7:02	6:07	154	160	197	208	5	0	111
7.	0.25	3:00	12:01	6:26	138	159	165	176	0	0	37
8.	1.00	7:13	7:13	5:40	153	158	195	212	5	6	113
9.	0.25	2:40	10:41	6:53	140	158	175	192	0	0	33
10.	1.00	7:10	7:10	5:51	156	162	195	208	0	5	113
11.	0.25	2:51	11:24	7:18	141	158	164	204	0	0	30
12.	1.00	7:16	7:16	5:57	155	159	195	208	0	0	114
13.	1.50	15:35	10:23	6:51	133	160	174	188	0	5	110
Totals:	10.25	1:26:00	8:23	5:42	144	161	185	212	10	13	1,130

Thursday. Rest

Friday. 10 miles Easy. Total 12 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	10:26	10:26	4:57	116	130	175	194	0	0	122
2.	1.00	7:49	7:49	7:08	140	147	180	200	0	0	114
3.	1.00	7:41	7:41	7:21	147	152	187	202	0	5	117
4.	1.00	7:40	7:40	6:15	149	152	190	202	5	0	118
5.	1.00	7:44	7:44	6:37	150	154	191	204	5	10	119
6.	1.00	7:40	7:40	7:24	151	153	194	204	0	0	119
7.	1.00	7:37	7:37	7:21	153	156	194	200	5	0	120
8.	1.00	7:49	7:49	6:08	152	156	192	206	0	0	122
9.	1.00	7:44	7:44	6:30	152	156	192	206	5	0	121
10.	1.00	7:53	7:53	5:58	152	157	188	204	0	5	121
11.	1.00	7:46	7:46	7:21	153	159	190	202	0	0	121
12.	1.00	10:41	10:41	7:22	134	159	173	194	0	5	64
13.	0.01	0:02	7:51	9:04	136	136	176	176	0	0	0
Totals:	12.01	1:38:37	8:12	4:57	145	159	187	206	13	20	1,378

Saturday. 10 Miles Easy.

Sunday. 10 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	9:26	9:26	8:47	118	132	177	192	5	0	100
2.	1.00	8:25	8:25	6:41	132	138	179	200	0	0	100
3.	1.00	8:19	8:19	8:05	137	142	174	192	0	0	103
4.	1.00	8:21	8:21	7:52	139	143	181	192	10	5	104
5.	1.00	7:58	7:58	7:26	143	148	184	200	0	0	101
6.	1.00	7:45	7:45	7:30	146	149	191	198	0	0	101
7.	1.00	8:15	8:15	7:46	142	147	180	196	5	0	103
8.	1.00	7:58	7:58	7:37	141	146	187	198	13	17	97
9.	1.00	8:04	8:04	7:46	142	146	180	196	5	5	99
10.	1.00	8:21	8:21	7:52	140	144	180	192	0	6	91
11.	0.01	0:02	6:39	8:04	141	142	186	186	0	0	0
Totals:	10.01	1:22:59	8:17	6:41	137	149	181	200	30	26	999