Workout for Dec 31st to Jan 5, 2019. Total 43 Miles.

Monday. 12 Miles.

WORKOUT LAPS/SPLITS

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	kCal
1.	1.00	9:49	9:49	5:51	116	128	174	180	93
2.	1.00	7:38	7:38	5:09	135	143	185	198	94
3.	1.00	7:32	7:32	6:53	142	145	186	200	98
4.	1.00	7:39	7:39	7:00	141	148	181	198	97
5.	1.00	7:26	7:26	6:54	145	149	185	200	97
6.	1.00	7:35	7:35	6:47	146	155	188	208	98
7.	0.01	0:02	4:20	6:52	155	155	208	208	0
Totals:	6.01	47:43	7:56	5:09	137	155	183	208	577

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	7:35	7:35	6:25	137	149	192	200	0	5	100
2.	1.00	7:21	7:21	7:03	149	151	194	202	0	0	106
3.	1.00	7:42	7:42	7:17	148	151	193	202	5	0	109
4.	1.00	7:50	7:50	6:28	146	150	189	200	10	8	107
5.	1.00	7:32	7:32	6:53	148	152	192	202	5	0	104
6.	1.00	7:39	7:39	5:57	150	153	189	198	0	6	107
7.	0.01	0:03	5:14	6:15	150	150	198	198	0	0	0
Totals:	6.01	45:45	7:36	5:57	146	153	192	202	16	13	633

Tuesday. 11 Miles(8 miles plus 3 Miles)

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	kCal
1.	1.00	10:17	10:17	5:55	117	124	171	180	102
2.	1.00	8:14	8:14	7:18	134	142	181	198	105
3.	1.00	8:04	8:04	6:53	135	144	183	202	105
4.	1.00	7:45	7:45	5:56	143	151	184	204	106
5.	1.00	7:44	7:44	6:15	143	149	188	202	106
6.	1.00	7:49	7:49	7:00	145	151	185	202	106
7.	1.00	9:51	9:51	7:37	119	151	176	188	54
8.	1.00	9:10	9:10	6:26	123	135	177	186	64
9.	0.01	0:07	8:43	6:59	102	105	180	182	0
Totals:	8.01	1:09:06	8:37	5:55	132	151	180	204	748

Thursday. 6 Miles.

Friday 14 Miles

Workout for Dec 24th to Dec 30th. Total 53 Miles.

Monday. 8 Miles.

Tuesday. 8 Miles Tempo. 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	9:09	9:09	8:05	120	131	177	182	174	16	106
2.	1.00	9:30	9:30	8:49	124	132	178	184	6	5	106
3.	1.00	7:42	7:42	5:36	128	146	191	208	0	6	95
4.	1.00	7:39	7:39	7:10	147	154	190	200	10	0	114
5.	1.00	7:42	7:42	7:08	147	151	189	198	5	10	114
6.	1.00	7:22	7:22	5:41	144	153	194	210	0	10	102
7.	1.00	7:30	7:30	7:21	150	153	192	200	0	16	112
8.	1.00	7:27	7:27	7:14	151	154	192	198	0	0	112
9.	1.00	7:41	7:41	7:16	150	153	192	198	11	5	112
10.	1.00	7:42	7:42	6:40	148	152	191	210	5	0	105
11.	0.01	0:02	5:22	6:37	147	147	210	210	0	0	0
Totals:	10.01	1:19:31	7:56	5:36	141	154	189	210	203	56	1,078

Thursday. 12 Miles.

Friday. 6 Miles Easy

Saturday. 13 Miles + 4 Miles Easy

 

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	10:08	10:08	9:09	114	126	176	182	6	5	110
2.	1.00	8:52	8:52	8:08	126	135	182	190	18	13	103
3.	1.00	8:14	8:14	7:56	135	144	188	194	0	0	108
4.	1.00	7:42	7:42	6:56	146	150	190	198	0	0	115
5.	1.00	7:33	7:33	6:43	144	152	193	206	5	5	108
6.	1.00	7:28	7:28	7:02	151	154	194	202	5	0	115
7.	1.00	7:34	7:34	7:04	141	156	191	202	0	5	102
8.	1.00	7:29	7:29	7:18	148	153	196	206	6	5	111
9.	1.00	7:32	7:32	7:17	151	154	195	202	0	10	114
10.	1.00	7:37	7:37	7:21	151	153	194	198	11	24	114
11.	1.00	7:36	7:36	7:09	152	156	194	202	22	22	114
12.	1.00	7:47	7:47	7:19	151	154	193	200	21	33	114
13.	1.00	7:47	7:47	6:42	149	158	195	204	35	35	102
14.	0.53	4:08	7:45	7:19	149	153	193	202	0	5	53
Totals:	13.53	1:47:34	7:56	6:43	143	158	191	206	112	148	1,483

Sunday. Rest