Workout for Nov 13th to Nov 19th, 2017 -- Total 41 Miles.

Monday. 6 Miles Easy.

Tuesday. 6 Miles LT. Total 8 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	9:33	9:33	8:36	119	133	178	186	5	0	108
2.	1.00	7:28	7:28	6:28	141	147	189	202	0	5	105
3.	1.00	7:25	7:25	7:08	147	151	194	204	5	0	110
4.	1.00	7:29	7:29	7:16	149	151	192	204	0	5	111
5.	1.00	7:31	7:31	7:16	149	152	192	206	0	0	112
6.	1.00	7:30	7:30	5:57	150	153	190	202	5	0	111
7.	1.00	7:23	7:23	6:49	153	157	190	202	0	0	111
8.	1.00	9:05	9:05	7:43	138	151	177	198	0	5	85
9.	0.01	0:02	7:17	8:36	141	141	178	178	0	0	0
Totals:	8.01	1:03:31	7:56	6:29	143	156	187	206	10	10	853

Thursday. 10 Mile Tempo. Actual Total 10.5 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	9:38	9:38	6:44	119	131	177	194	0	0	93
2.	1.00	7:37	7:37	5:57	140	148	191	202	0	5	95
3.	1.00	7:45	7:45	6:56	147	150	187	200	5	0	102
4.	1.00	7:46	7:46	7:21	148	151	183	200	0	5	102
5.	1.00	7:53	7:53	7:35	149	152	180	196	0	0	103
6.	1.00	7:39	7:39	7:25	152	154	187	198	5	0	101
7.	1.00	7:52	7:52	7:32	151	155	186	198	0	0	102
8.	1.00	7:49	7:49	7:15	151	155	187	196	5	0	101
9.	1.00	7:46	7:46	7:17	151	155	189	202	0	5	99
10.	1.00	7:44	7:44	7:30	153	159	184	200	0	5	100
11.	0.48	3:56	8:10	7:03	150	161	181	190	0	0	45
Totals:	10.48	1:23:29	7:57	6:29	146	161	185	202	10	13	1,04

Friday. Rest

Saturday. Race for 13 Miles. Warm up 2 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	7:21	7:21	5:57	145	156	186	200	0	0	102
2.	1.00	7:32	7:32	7:18	154	157	190	196	0	0	111
3.	1.00	7:23	7:23	7:02	158	163	187	196	0	0	111
4.	1.00	7:30	7:30	7:06	157	159	191	198	0	0	112
5.	1.00	7:33	7:33	7:18	157	159	191	198	5	0	111
6.	1.00	7:38	7:38	7:15	156	160	191	200	0	0	111
7.	1.00	7:25	7:25	5:58	158	163	195	204	0	0	110
8.	1.00	7:22	7:22	7:12	160	163	194	202	0	0	111
9.	1.00	7:38	7:38	7:06	160	164	192	198	0	0	113
10.	1.00	7:35	7:35	7:17	159	163	194	204	0	5	110
11.	1.00	7:23	7:23	6:20	162	166	194	200	0	0	111
12.	1.00	7:30	7:30	6:47	162	165	194	200	0	0	111
13.	1.00	7:14	7:14	6:52	164	171	196	206	0	0	109
14.	0.15	0:57	6:22	6:03	172	173	198	208	0	0	15
Totals:	13.15	1:38:08	7:27	5:57	158	173	192	208	3	3	1,448

Sunday. Rest