Workout for Jan 1st to Jan 7th, 2018 -- 46 Miles. Biking 13 Miles.

Monday. 3 Miles

Tuesday. 8 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	10:10	10:10	8:49	119	146	172	178	5	0	125
2.	1.00	9:56	9:56	8:41	112	133	171	180	5	5	101
3.	0.14	1:20	9:47	9:27	121	131	174	176	0	0	17
4.	1.00	7:00	7:00	5:47	149	163	190	206	0	0	114
5.	0.51	3:35	7:04	6:46	163	166	194	206	0	0	65
6.	0.08	1:50	22:00	6:59	132	164	120	194	0	0	22
7.	1.00	7:07	7:07	6:03	156	165	193	210	0	0	121
8.	0.54	3:55	7:16	6:36	164	166	192	198	0	0	71
9.	0.32	6:09	18:58	7:18	120	164	131	188	0	0	32
10.	1.00	12:05	12:05	5:09	124	144	149	224	0	0	106
11.	1.00	9:05	9:05	8:07	138	143	179	184	0	5	126
12.	0.11	0:58	8:59	8:41	141	142	178	182	0	0	14
Totals:	7.70	1:13:15	9:30	5:22	133	166	172	224	7	7	914

Wednesday. Ride for 13 miles.

Thursday. 10 Mile Moderate Run.

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	9:14	9:14	8:03	124	134	177	184	0	0	121
2.	1.00	8:08	8:08	7:35	139	143	172	192	0	0	122
3.	1.00	8:16	8:16	7:55	142	145	176	192	5	0	125
4.	1.00	8:23	8:23	7:28	143	147	177	190	17	8	127
5.	1.00	8:27	8:27	7:39	143	147	179	190	5	0	128
6.	1.00	8:21	8:21	7:57	144	148	181	192	6	5	127
7.	1.00	8:37	8:37	8:04	143	147	179	190	10	20	128
8.	1.00	8:46	8:46	7:57	143	148	179	190	0	0	130
9.	1.00	8:43	8:43	8:01	143	149	179	190	0	0	127
10.	1.00	8:20	8:20	8:00	147	151	180	190	0	0	126
11.	0.01	0:02	6:31	8:19	148	148	178	178	0	0	0
Totals:	10.01	1:25:21	8:31	7:29	141	151	178	192	33	26	1,261

Friday. Rest

Saturday. 17 Miles Long Run

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	8:56	8:56	5:42	131	143	178	186	0	0	124
2.	1.00	8:04	8:04	7:28	145	150	173	194	5	5	125
3.	1.00	8:03	8:03	7:10	148	151	177	192	0	0	126
4.	1.00	8:13	8:13	7:22	151	157	172	194	0	0	132
5.	1.00	7:46	7:46	6:31	152	156	189	200	0	0	126
6.	1.00	7:57	7:57	7:13	152	155	180	198	0	0	128
7.	1.00	7:57	7:57	7:33	152	156	188	196	0	0	128
8.	1.00	7:43	7:43	6:28	147	156	184	198	0	0	114
9.	1.00	8:05	8:05	7:28	153	157	183	198	0	0	130
10.	1.00	7:49	7:49	7:31	153	158	191	198	5	0	126
11.	1.00	7:28	7:28	6:00	159	162	193	200	0	0	127
12.	1.00	7:48	7:48	7:06	156	160	190	206	0	5	129
13.	1.00	7:32	7:32	6:21	156	161	193	208	0	5	123
14.	1.00	7:35	7:35	7:15	160	163	193	200	5	0	131
15.	1.00	7:44	7:44	6:34	152	161	187	206	0	5	119
16.	1.00	10:36	10:36	7:29	137	157	172	190	0	0	72
17.	1.00	9:55	9:55	6:43	132	143	173	180	0	5	48
18.	0.01	0:04	9:01	8:57	143	143	118	118	0	0	0
Totals:	17.01	2:19:25	8:11	5:57	149	163	183	208	10	16	2,008

Sunday. 8 Miles Easy