Eric Fang's Running Blogs: Workout for Jan 22nd to Jan 28th, 2018 -- 47 Miles. Ride 33 Miles

Tuesday. 8 Miles(2X15 Minutes)

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	kCal
1.	1.00	10:20	10:20	8:24	116	130	175	184	5	123
2.	1.00	9:12	9:12	7:23	128	139	176	186	0	122
3.	0.15	1:15	8:29	7:21	143	147	182	184	0	18
4.	1.00	7:13	7:13	5:42	155	159	197	210	0	117
5.	1.00	7:17	7:17	6:39	158	162	192	208	0	122
6.	1.00	7:21	7:21	7:00	159	164	191	208	0	123
7.	0.25	3:43	14:49	7:04	125	163	145	178	0	30
8.	0.04	0:19	8:07	5:21	114	129	207	208	0	0
9.	0.04	0:51	20:19	9:52	129	141	118	208	0	8
10.	0.05	0:20	6:25	4:49	126	139	230	230	0	1
11.	0.00	0:00	1:10	5:29	141	141	230	230	0	0
12.	0.08	1:36	21:00	5:29	127	149	132	230	0	15
13.	0.05	0:18	5:56	4:54	130	145	186	216	0	1
14.	0.07	1:47	26:21	5:04	124	150	114	216	0	14
15.	0.05	0:17	6:11	5:19	116	128	172	238	0	0
16.	0.07	1:40	25:13	5:15	124	144	130	238	0	14
17.	0.05	0:19	6:18	5:14	117	134	210	232	0	0
18.	1.00	8:55	8:55	5:24	143	152	176	196	0	122
19.	1.00	8:35	8:35	7:43	143	151	173	196	0	121
20.	0.11	0:56	8:23	8:14	142	143	165	184	0	13
Totals:	8.01	1:12:23	9:02	4:54	138	163	177	238	3	964

Wednesday. Ride for 12 Miles.

Thursday. 11 Miles with 10 miles MP

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	9:33	9:33	1:09	115	130	178	186	0	0	113
2.	1.00	7:32	7:32	6:15	138	148	191	206	0	0	107
3.	1.00	7:39	7:39	6:37	146	150	193	202	0	5	115
4.	1.00	7:46	7:46	7:29	146	150	190	200	5	0	117
5.	1.00	7:48	7:48	7:35	148	151	185	202	5	0	119
6.	1.00	7:38	7:38	7:02	150	154	191	200	0	5	118
7.	1.00	7:43	7:43	7:28	151	154	194	202	5	0	119
8.	1.00	7:38	7:38	7:28	152	155	194	206	0	0	119
9.	1.00	7:44	7:44	7:26	151	155	193	208	0	0	120
10.	1.00	7:49	7:49	5:13	151	156	189	204	0	5	120
11.	1.00	7:45	7:45	7:28	152	157	189	202	0	5	120
12.	0.01	0:03	6:26	7:29	154	154	198	198	0	0	0
Totals:	11.01	1:26:44	7:52	1:43	145	157	190	208	10	13	1,287

Friday. Ride for 21 Miles.

Saturday. 12 Miles Easy.

Sunday. 16 Miles.

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	0.93	9:16	9:59	8:30	118	126	177	184	0	0	109
2.	1.00	8:36	8:36	7:18	125	135	175	200	0	5	113
3.	1.00	8:34	8:34	7:08	134	139	175	198	5	0	119
4.	1.00	8:31	8:31	7:39	137	142	180	202	0	0	120
5.	1.00	8:02	8:02	6:31	134	145	187	202	0	0	109
6.	1.00	7:58	7:58	7:43	143	148	190	204	0	0	117
7.	1.00	8:13	8:13	7:52	141	144	182	196	0	0	118
8.	1.00	7:58	7:58	7:09	142	147	192	204	0	0	114
9.	1.00	8:02	8:02	7:41	144	148	187	200	5	0	117
10.	1.00	7:54	7:54	7:28	145	152	191	206	0	0	116
11.	1.00	8:20	8:20	6:39	140	145	184	198	0	0	105
12.	1.00	8:40	8:40	7:56	137	144	181	192	0	7	94
13.	1.00	8:47	8:47	7:42	131	139	179	198	13	12	79
14.	1.00	8:21	8:21	7:43	138	147	183	198	8	6	92
15.	1.00	7:36	7:36	6:43	148	153	190	204	0	0	113
16.	1.00	7:37	7:37	7:13	152	158	193	204	0	5	117
17.	0.01	0:02	6:44	7:13	158	158	200	200	0	0	0
Totals:	15.94	2:12:35	8:19	6:34	138	158	184	206	26	26	1,752

Eric Fang's Running Blogs