Workout for Dec 18th to Dec 24th, 2017 -- 30 Miles

Monday. Rest.

Tuesday. 7 Miles MP 1- 10 secs. Total 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	9:57	9:57	7:03	123	134	172	180	0	5	114
2.	1.00	9:05	9:05	8:03	131	145	179	200	0	0	114
3.	1.00	7:32	7:32	7:28	151	157	194	206	5	0	117
4.	1.00	7:25	7:25	7:08	157	159	195	206	17	8	118
5.	1.00	7:22	7:22	7:14	158	159	194	202	5	5	118
6.	1.00	7:33	7:33	7:11	156	159	190	206	6	5	119
7.	1.00	7:26	7:26	7:12	156	159	190	202	9	17	116
8.	1.00	7:27	7:27	6:10	157	161	192	202	0	0	118
9.	1.00	7:35	7:35	7:19	156	159	188	206	0	0	117
10.	1.00	9:47	9:47	7:24	137	158	175	184	5	0	62
11.	0.01	0:03	9:36	9:02	137	138	176	176	0	0	0
Totals:	10.01	1:21:17	8:07	6:10	148	161	187	206	36	33	1,113

Wednesday. Rest. 16 Miles Ride

Thursday.8 Miles Tempo. Total 12 Miles.

Friday. Rest. 12 Miles Ride

Saturday. 8 Miles Easy.

Sunday Rest