Workout for Dec 25th to Dec 31st, 2017 -- 36 Miles

Thursday. 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	9:06	9:06	7:56	128	139	178	194	0	0	114
2.	1.00	8:03	8:03	7:43	143	148	183	196	0	0	119
3.	1.00	7:54	7:54	7:03	148	153	185	202	5	0	120
4.	1.00	7:55	7:55	7:29	152	156	183	196	17	8	124
5.	1.00	8:09	8:09	7:51	151	157	178	192	5	0	125
6.	1.00	7:52	7:52	7:13	153	158	182	200	7	6	122
7.	1.00	8:08	8:08	7:56	151	156	181	196	0	5	122
8.	1.00	8:27	8:27	7:51	148	155	182	196	12	18	117
9.	1.00	8:29	8:29	7:16	148	154	178	194	0	0	115
10.	1.00	8:21	8:21	6:30	149	158	186	200	0	0	107
11.	1.00	9:18	9:18	7:56	143	155	178	188	0	0	86
12.	0.00	0:01	8:19	9:36	138	139	178	178	0	0	0
Totals:	11.00	1:31:48	8:20	6:30	147	158	181	202	39	30	1,271

Saturday. 9 Miles.


Sunday. 16 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	9:15	9:15	7:26	125	140	177	190	0	0	129
2.	1.00	8:44	8:44	7:48	135	140	178	184	5	5	132
3.	1.00	8:29	8:29	6:55	137	149	179	192	5	0	129
4.	1.00	8:32	8:32	7:41	144	151	178	190	0	0	136
5.	1.00	8:34	8:34	7:33	138	148	178	188	0	0	126
6.	1.00	8:53	8:53	8:21	142	145	180	186	5	0	137
7.	1.00	8:23	8:23	8:01	140	147	177	190	0	0	123
8.	1.00	8:38	8:38	8:07	143	149	178	190	5	0	134
9.	1.00	8:42	8:42	7:41	141	145	180	188	0	0	128
10.	1.00	8:45	8:45	8:18	140	144	178	188	0	0	120
11.	1.00	9:14	9:14	8:24	138	144	180	186	0	8	111
12.	1.00	9:13	9:13	7:50	137	146	179	188	22	24	99
13.	1.00	9:23	9:23	8:52	136	142	178	184	11	12	95
14.	1.00	8:43	8:43	8:10	143	150	178	192	0	0	119
15.	1.00	9:08	9:08	8:24	142	150	179	196	0	5	122
16.	0.01	0:03	7:10	8:07	148	148	198	198	0	0	0
Totals:	15.01	2:12:46	8:50	7:02	138	151	178	198	43	46	1,840

 

COACH / ATHLETE COMMENTS

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