Workout for Jan 8th to Jan 14th, 2018 -- 51 Miles. Biking 38 Miles.

Monday. Rest

Tuesday. Speed Workout 7 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	9:32	9:32	5:03	123	137	175	182	123
2.	0.63	6:14	9:55	8:42	118	132	176	186	73
3.	0.07	0:25	6:07	4:43	111	135	221	240	2
4.	0.02	0:14	13:34	7:11	125	136	169	182	3
5.	0.08	0:29	6:14	5:57	134	143	198	200	5
6.	0.06	0:44	12:13	5:57	139	144	175	178	11
7.	0.07	0:25	6:07	5:12	139	146	178	178	5
8.	0.05	1:11	21:57	5:18	118	148	114	124	14
9.	0.14	0:48	5:35	4:52	124	153	150	194	7
10.	1.00	6:58	6:58	5:29	160	164	192	200	119
11.	0.78	5:39	7:16	6:58	158	161	191	202	94
12.	1.00	12:09	12:09	7:18	124	158	156	190	114
13.	1.00	9:22	9:22	7:57	132	139	176	186	111
14.	0.66	6:37	9:58	9:12	130	136	177	184	71
Totals:	6.56	1:00:51	9:16	4:43	132	164	175	240	752

Wednesday. Ride 28 Miles.

Thursday. 4 Mile Tempo in AM. 9 Mile Tempo in PM. Total 18 Miles.

Workout Laps/Splits

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Loss (ft)	kCal
1.	1.00	9:14	9:14	6:08	122	132	177	186	0	117
2.	0.43	4:14	9:58	8:55	124	133	172	180	0	56
3.	0.15	1:27	9:26	8:31	110	131	178	186	0	13
4.	0.78	5:29	7:02	5:54	147	153	192	208	0	84
5.	0.16	1:23	8:36	6:23	147	152	178	186	0	21
6.	0.77	5:30	7:08	5:03	154	158	193	202	0	88
7.	0.26	2:18	8:52	7:44	147	156	180	184	0	35
8.	1.00	7:26	7:26	6:43	154	157	192	204	0	120
9.	1.00	7:33	7:33	7:17	153	157	190	200	5	121
10.	1.00	7:45	7:45	6:40	146	157	187	202	0	112
11.	1.00	8:48	8:48	8:00	136	142	178	190	5	106
12.	0.00	0:04	16:44	9:25	133	133	174	174	0	0
Totals:	7.56	1:01:17	8:06	5:21	141	158	185	208	7	873

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	9:08	9:08	5:07	127	180	174	196	0	5	121
2.	1.00	8:03	8:03	7:02	139	143	182	198	0	0	119
3.	1.00	8:08	8:08	7:48	141	143	173	192	5	0	121
4.	1.00	8:08	8:08	7:14	143	149	183	206	10	7	122
5.	1.00	8:16	8:16	7:28	144	150	183	200	5	0	124
6.	1.00	8:23	8:23	7:32	144	148	182	194	8	11	125
7.	1.00	8:07	8:07	6:47	145	149	186	196	0	10	122
8.	1.00	8:05	8:05	7:39	146	151	188	198	9	10	122
9.	1.00	8:16	8:16	7:50	145	149	183	194	0	0	124
10.	1.00	8:31	8:31	6:55	144	149	181	200	0	0	119
11.	1.00	10:13	10:13	7:55	133	148	171	208	5	0	87
12.	0.01	0:03	8:37	8:57	141	141	178	178	0	0	0
Totals:	11.01	1:33:26	8:29	5:07	141	180	180	208	33	39	1,306

Friday. 10 Mile Ride

Saturday. 10 Mile Easy.

Sunday. 16 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	9:39	9:39	5:55	119	133	176	184	0	0	123
2.	1.00	8:45	8:45	8:04	135	141	178	188	5	5	125
3.	1.00	8:28	8:28	8:04	140	144	179	198	0	0	125
4.	1.00	8:18	8:18	7:08	141	151	178	194	0	0	122
5.	1.00	8:14	8:14	7:56	144	150	184	194	0	0	124
6.	1.00	8:04	8:04	7:09	139	149	185	198	0	0	114
7.	1.00	7:55	7:55	6:54	149	152	184	198	0	0	123
8.	1.00	7:44	7:44	6:29	150	154	192	200	0	0	121
9.	1.00	8:04	8:04	7:21	150	154	188	206	5	0	126
10.	1.00	8:10	8:10	6:03	147	155	186	208	0	0	119
11.	1.00	8:53	8:53	6:23	141	155	182	194	0	0	111
12.	1.00	8:39	8:39	8:24	141	144	178	192	8	9	108
13.	1.00	8:33	8:33	8:04	141	144	182	192	0	11	105
14.	1.00	8:57	8:57	8:15	137	144	180	194	5	7	94
15.	1.00	8:33	8:33	8:05	139	145	177	198	0	0	90
16.	1.00	8:07	8:07	7:37	146	151	185	198	0	6	113
17.	0.01	0:03	8:40	8:30	149	149	186	186	0	0	0
Totals:	16.01	2:15:15	8:27	5:59	141	155	182	208	16	30	1,843