Workout for Oct 16th to Oct 22nd, 2017 -- Total 37 Miles.

Monday. LT 7 miles. Total 9 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	10:16	10:16	5:36	114	127	178	200	5	0	114
2.	1.00	7:29	7:29	5:55	139	148	192	208	0	5	106
3.	1.00	7:34	7:34	7:21	146	149	196	208	5	0	112
4.	1.00	7:31	7:31	7:16	147	151	194	202	0	5	112
5.	1.00	7:34	7:34	7:03	149	152	194	208	0	0	114
6.	1.00	7:34	7:34	6:34	150	153	194	202	0	0	114
7.	1.00	7:25	7:25	7:17	151	154	195	208	0	5	113
8.	1.00	7:28	7:28	5:44	152	157	193	208	0	0	114
9.	0.01	0:02	5:52	6:58	155	155	196	196	0	0	0
Totals:	8.01	1:02:58	7:51	5:44	142	156	192	208	7	10	899

Wednesday. 11 Miles Tempo. Total 13 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	9:55	9:55	7:57	119	135	177	186	5	0	123
2.	1.00	7:29	7:29	6:25	141	149	194	204	0	0	108
3.	1.00	7:44	7:44	6:20	145	150	193	202	0	5	116
4.	1.00	7:35	7:35	7:23	148	150	193	200	5	0	116
5.	1.00	7:35	7:35	7:16	149	153	192	202	0	5	116
6.	1.00	7:29	7:29	7:16	151	154	195	200	0	0	116
7.	1.00	7:34	7:34	7:23	151	153	194	202	0	0	116
8.	1.00	7:32	7:32	7:13	151	154	193	200	5	0	116
9.	1.00	7:39	7:39	7:25	150	152	195	202	0	5	117
10.	1.00	7:29	7:29	6:07	146	154	193	210	5	5	107
11.	1.00	7:29	7:29	7:02	153	157	194	204	5	0	116
12.	1.00	7:24	7:24	7:11	155	158	195	206	0	0	117
13.	1.00	7:41	7:41	6:13	154	158	193	204	0	5	118
14.	0.01	0:05	7:08	6:50	158	158	194	194	0	0	1
Totals:	13.01	1:40:44	7:44	6:07	146	158	192	210	16	16	1,503

Thursday.  Rest

Friday. 14 Miles Tempo. Total 15 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	9:34	9:34	8:33	122	136	174	184	5	0	124
2.	1.00	7:43	7:43	6:58	144	153	178	194	0	0	116
3.	1.00	7:40	7:40	6:48	150	154	187	196	0	5	121
4.	1.00	7:43	7:43	6:50	150	154	186	196	5	0	122
5.	1.00	7:43	7:43	7:08	151	155	189	196	0	5	122
6.	1.00	7:48	7:48	7:31	150	154	191	196	0	0	122
7.	1.00	7:43	7:43	7:18	151	155	193	202	5	0	122
8.	1.00	7:43	7:43	7:33	152	155	192	202	0	0	122
9.	1.00	7:40	7:40	5:38	153	157	194	202	5	0	123
10.	1.00	7:37	7:37	7:19	154	157	194	200	0	0	121
11.	1.00	7:43	7:43	6:50	153	158	191	202	0	0	122
12.	1.00	7:40	7:40	7:13	154	157	194	202	0	0	121
13.	1.00	7:44	7:44	7:15	154	158	194	200	0	0	122
14.	1.00	7:36	7:36	6:56	156	159	194	204	0	0	123
15.	1.00	7:45	7:45	6:10	157	162	190	204	0	5	126
16.	0.01	0:02	6:46	7:16	159	159	192	192	0	0	0
Totals:	15.01	1:57:31	7:49	5:50	150	162	189	204	13	10	1,829

Saturday. Rest

Sunday. Rest