Tuesday. Rest
Wednesday. 1X1200m, 12X400m w/2 minutes rest. Total 6.5 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 | 10:04 | 10:04 | 5:52 | 114 | 130 | 175 | 188 | 117 |
2. | 1.00 | 8:43 | 8:43 | 8:22 | 131 | 136 | 176 | 194 | 119 |
3. | 0.76 | 4:45 | 6:15 | 5:21 | 150 | 166 | 192 | 222 | 76 |
4. | 0.49 | 3:07 | 6:22 | 5:04 | 150 | 167 | 164 | 210 | 50 |
5. | 0.50 | 3:11 | 6:20 | 5:16 | 150 | 167 | 197 | 212 | 51 |
6. | 0.52 | 3:19 | 6:26 | 6:00 | 150 | 166 | 193 | 208 | 52 |
7. | 0.51 | 3:14 | 6:21 | 5:13 | 151 | 166 | 194 | 208 | 51 |
8. | 0.51 | 3:37 | 7:04 | 6:09 | 149 | 165 | 190 | 208 | 57 |
9. | 0.51 | 3:24 | 6:38 | 5:29 | 148 | 165 | 200 | 210 | 51 |
10. | 0.61 | 7:26 | 12:08 | 6:20 | 130 | 164 | 160 | 180 | 75 |
Totals: | 6.42 | 50:54 | 7:56 | 5:21 | 139 | 167 | 182 | 222 | 699 |
Thursday. Rest
Friday. 3 Miles Tempo. Total 6 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 | 9:20 | 9:20 | 6:32 | 126 | 139 | 177 | 184 | 124 |
2. | 1.00 | 8:45 | 8:45 | 8:34 | 137 | 142 | 180 | 184 | 127 |
3. | 1.00 | 6:58 | 6:58 | 5:44 | 152 | 165 | 181 | 212 | 114 |
4. | 1.00 | 7:01 | 7:01 | 6:21 | 163 | 173 | 196 | 202 | 126 |
5. | 1.00 | 7:06 | 7:06 | 6:40 | 168 | 176 | 195 | 202 | 134 |
6. | 1.00 | 10:24 | 10:24 | 6:49 | 146 | 172 | 167 | 200 | 155 |
7. | 0.01 | 0:02 | 8:26 | 8:28 | 152 | 152 | 124 | 124 | 0 |
Totals: | 6.01 | 49:40 | 8:16 | 5:44 | 148 | 176 | 182 | 212 | 780 |
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 | 10:09 | 10:09 | 2:17 | 122 | 133 | 179 | 184 | 0 | 0 | 128 |
2. | 1.00 | 10:03 | 10:03 | 9:21 | 125 | 134 | 179 | 188 | 0 | 0 | 124 |
3. | 1.00 | 8:45 | 8:45 | 7:53 | 135 | 145 | 182 | 196 | 5 | 0 | 119 |
4. | 1.00 | 9:20 | 9:20 | 8:27 | 133 | 141 | 177 | 188 | 0 | 0 | 123 |
5. | 1.00 | 7:53 | 7:53 | 7:02 | 147 | 156 | 187 | 202 | 0 | 0 | 119 |
6. | 1.00 | 7:32 | 7:32 | 7:18 | 156 | 159 | 191 | 202 | 5 | 0 | 123 |
7. | 1.00 | 7:35 | 7:35 | 7:17 | 156 | 158 | 191 | 204 | 5 | 0 | 124 |
8. | 1.00 | 7:32 | 7:32 | 6:38 | 157 | 160 | 194 | 202 | 5 | 0 | 125 |
9. | 1.00 | 7:35 | 7:35 | 6:42 | 158 | 163 | 194 | 206 | 0 | 5 | 126 |
10. | 1.00 | 7:40 | 7:40 | 7:25 | 159 | 163 | 191 | 202 | 0 | 5 | 129 |
11. | 1.00 | 7:50 | 7:50 | 7:29 | 158 | 162 | 192 | 200 | 0 | 0 | 130 |
12. | 1.00 | 7:25 | 7:25 | 6:49 | 160 | 164 | 192 | 206 | 0 | 5 | 125 |
13. | 1.00 | 8:06 | 8:06 | 6:26 | 158 | 164 | 187 | 200 | 0 | 5 | 133 |
14. | 1.00 | 9:16 | 9:16 | 6:45 | 150 | 158 | 179 | 194 | 5 | 0 | 133 |
15. | 0.01 | 0:03 | 9:22 | 8:36 | 150 | 150 | 186 | 186 | 0 | 0 | 0 |
Totals: | 14.01 | 1:56:50 | 8:20 | 2:17 | 148 | 164 | 187 | 206 | 16 | 13 | 1,761 |
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