Eric Fang's Running Blogs: Workout for Jan 15th to Jan 21th, 2018 -- 30 Miles. Biking 10 Miles

Monday. Hiked 12 Miles.

Tuesday. 8X400m. Total 7 Miles.

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	kCal
1.	1.00	10:31	10:31	7:51	105	120	171	180	0	98
2.	0.51	4:04	7:59	5:05	121	141	185	208	0	49
3.	0.26	1:40	6:26	5:29	129	152	193	210	0	21
4.	0.25	2:20	9:23	6:31	135	152	177	182	0	31
5.	0.25	1:41	6:39	5:45	146	153	188	202	0	24
6.	0.25	2:21	9:19	6:38	136	152	176	184	0	32
7.	0.26	1:43	6:38	5:44	146	153	193	202	0	24
8.	0.26	2:23	9:16	6:39	137	153	180	196	0	32
9.	0.25	1:40	6:39	6:03	147	155	193	198	0	24
10.	0.25	2:21	9:22	6:41	140	155	177	192	0	33
11.	0.26	1:42	6:38	5:44	147	154	199	206	0	24
12.	0.26	2:30	9:44	6:42	138	154	175	184	0	33
13.	0.26	1:39	6:30	5:43	148	158	199	204	0	24
14.	0.26	2:32	9:53	6:22	139	158	175	200	0	34
15.	0.26	1:40	6:26	6:10	151	158	204	208	0	24
16.	0.25	2:37	10:19	6:10	140	159	168	244	0	35
17.	0.27	1:41	6:22	5:22	150	158	201	212	0	24
18.	1.00	9:20	9:20	5:14	135	158	177	222	0	107
19.	0.98	10:23	10:38	9:44	124	129	174	180	5	69
Totals:	7.33	1:04:55	8:51	5:10	130	159	181	244	3	742

Wednesday. Biking 10 Miles. Walked 6 Miles

Thursday. 11 Miles with 10 Miles Tempo.

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	8:41	8:41	6:31	123	139	181	194	0	0	109
2.	1.00	7:56	7:56	6:27	142	146	189	202	0	0	114
3.	1.00	7:54	7:54	7:19	145	148	188	198	0	5	115
4.	1.00	7:46	7:46	6:23	148	151	193	204	5	0	115
5.	1.00	7:47	7:47	7:32	149	152	192	202	0	5	116
6.	1.00	8:03	8:03	7:15	147	151	189	206	0	5	118
7.	1.00	7:52	7:52	6:37	149	152	193	202	0	0	117
8.	1.00	8:04	8:04	6:35	144	151	188	206	0	0	112
9.	1.00	8:09	8:09	6:37	145	149	186	202	5	0	114
10.	1.00	8:57	8:57	7:03	138	148	181	200	0	5	96
11.	1.00	9:17	9:17	7:32	133	138	178	186	0	0	74
12.	0.57	5:30	9:41	8:55	131	137	176	184	0	0	36
Totals:	11.57	1:36:00	8:18	6:23	141	152	186	206	7	13	1,236

Saturday. Rest.

Sunday. 12 Miles Easy.

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	8:37	8:37	6:49	124	137	175	196	0	0	112
2.	1.00	8:05	8:05	7:44	140	145	186	198	0	0	117
3.	1.00	8:22	8:22	7:04	135	143	180	200	5	5	115
4.	1.00	8:28	8:28	8:03	140	144	183	200	0	5	121
5.	1.00	8:34	8:34	8:21	143	149	181	196	5	7	125
6.	1.00	8:15	8:15	6:14	146	151	177	196	6	5	123
7.	1.00	8:08	8:08	7:17	148	151	186	194	6	0	123
8.	1.00	8:07	8:07	6:56	145	154	178	196	5	11	115
9.	1.00	7:58	7:58	7:41	150	153	173	192	0	0	122
10.	1.00	8:14	8:14	7:51	147	151	178	190	0	0	121
11.	1.00	8:28	8:28	7:25	147	150	180	198	5	0	123
12.	1.00	8:26	8:26	7:01	145	150	180	196	0	5	115
13.	0.01	0:03	7:11	8:36	148	148	184	184	0	0	0
Totals:	12.01	1:39:52	8:19	6:39	142	154	180	200	20	30	1,432

Eric Fang's Running Blogs