Tuesday, January 30, 2018

Workout for Jan 29th to Feb 4th, 2018 -- 12 Miles. Ride 13 Miles

Monday. Biking for 13 Miles.

Tuesday. GVH work-out 5X1k. Total 6 Miles.


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMkCal
1.1.0010:3310:337:18113124173182118
2.0.595:279:207:5712213017518269
3.0.634:146:435:5914415918920464
4.0.644:156:396:0714616319720667
5.0.654:146:326:1714816518820868
6.0.644:116:345:5614916619620868
7.0.654:156:345:4715016619420670
8.1.0010:0110:018:42128139176186106
9.0.464:349:598:2712913517218048
Totals:6.2551:498:175:49135166184208678

Wednesday. 6 Miles Easy

Thursday. Rest

Friday. Rest

Saturday. Rest

Sunday. Rest. Did not go to the race because of family emergency.

Tuesday, January 23, 2018

Workout for Jan 22nd to Jan 28th, 2018 -- 47 Miles. Ride 33 Miles

Tuesday. 8 Miles(2X15 Minutes)


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)kCal
1.1.0010:2010:208:241161301751845123
2.1.009:129:127:231281391761860122
3.0.151:158:297:21143147182184018
4.1.007:137:135:421551591972100117
5.1.007:177:176:391581621922080122
6.1.007:217:217:001591641912080123
7.0.253:4314:497:04125163145178030
8.0.040:198:075:2111412920720800
9.0.040:5120:199:5212914111820808
10.0.050:206:254:4912613923023001
11.0.000:001:105:2914114123023000
12.0.081:3621:005:29127149132230015
13.0.050:185:564:5413014518621601
14.0.071:4726:215:04124150114216014
15.0.050:176:115:1911612817223800
16.0.071:4025:135:15124144130238014
17.0.050:196:185:1411713421023200
18.1.008:558:555:241431521761960122
19.1.008:358:357:431431511731960121
20.0.110:568:238:14142143165184013
Totals:8.011:12:239:024:541381631772383964
Wednesday. Ride for 12 Miles.

Thursday. 11 Miles with 10 miles MP
 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:339:331:0911513017818600113
2.1.007:327:326:1513814819120600107
3.1.007:397:396:3714615019320205115
4.1.007:467:467:2914615019020050117
5.1.007:487:487:3514815118520250119
6.1.007:387:387:0215015419120005118
7.1.007:437:437:2815115419420250119
8.1.007:387:387:2815215519420600119
9.1.007:447:447:2615115519320800120
10.1.007:497:495:1315115618920405120
11.1.007:457:457:2815215718920205120
12.0.010:036:267:29154154198198000
Totals:11.011:26:447:521:4314515719020810131,287
Friday. Ride for 21 Miles.

Saturday. 12 Miles Easy.

Sunday. 16 Miles.
 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.0.939:169:598:3011812617718400109
2.1.008:368:367:1812513517520005113
3.1.008:348:347:0813413917519850119
4.1.008:318:317:3913714218020200120
5.1.008:028:026:3113414518720200109
6.1.007:587:587:4314314819020400117
7.1.008:138:137:5214114418219600118
8.1.007:587:587:0914214719220400114
9.1.008:028:027:4114414818720050117
10.1.007:547:547:2814515219120600116
11.1.008:208:206:3914014518419800105
12.1.008:408:407:561371441811920794
13.1.008:478:477:42131139179198131279
14.1.008:218:217:431381471831988692
15.1.007:367:366:4314815319020400113
16.1.007:377:377:1315215819320405117
17.0.010:026:447:13158158200200000
Totals:15.942:12:358:196:3413815818420626261,752