Tuesday. 4X(1000m with 30 sec rest, 300m then 3 min rest). Total 7 Miles.
Lap | Dist (mi) | Time | Avg (min/mi) | Max (min/mi) | Avg HR | Max HR | Avg SPM | Max SPM | kCal |
1. | 1.00 | 9:15 | 9:15 | 7:47 | 116 | 135 | 176 | 186 | 105 |
2. | 1.00 | 8:58 | 8:58 | 8:00 | 131 | 139 | 178 | 192 | 120 |
3. | 0.65 | 4:16 | 6:35 | 5:32 | 141 | 160 | 195 | 214 | 65 |
4. | 0.06 | 0:30 | 9:15 | 6:29 | 146 | 159 | 176 | 198 | 8 |
5. | 0.19 | 1:11 | 6:13 | 5:28 | 153 | 159 | 199 | 206 | 19 |
6. | 0.65 | 4:16 | 6:32 | 6:08 | 149 | 165 | 195 | 206 | 67 |
7. | 0.19 | 1:17 | 6:36 | 5:45 | 146 | 165 | 194 | 208 | 19 |
8. | 0.65 | 4:28 | 6:55 | 5:55 | 147 | 159 | 198 | 210 | 69 |
9. | 0.20 | 1:19 | 6:45 | 5:40 | 149 | 159 | 178 | 208 | 20 |
10. | 0.65 | 4:26 | 6:53 | 6:38 | 152 | 162 | 194 | 210 | 70 |
11. | 0.20 | 1:17 | 6:37 | 5:55 | 145 | 162 | 192 | 208 | 18 |
12. | 1.00 | 10:54 | 10:54 | 6:31 | 127 | 158 | 170 | 186 | 95 |
13. | 0.36 | 4:13 | 11:40 | 9:36 | 123 | 131 | 173 | 244 | 23 |
Totals: | 6.79 | 56:27 | 8:18 | 5:28 | 135 | 165 | 184 | 244 | 698 |
Thursday. 6 Miles Tempo. Total 8 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. | 1.00 | 10:23 | 10:23 | 6:52 | 119 | 134 | 176 | 196 | 0 | 0 | 123 |
2. | 1.00 | 7:22 | 7:22 | 4:48 | 147 | 151 | 192 | 202 | 0 | 0 | 118 |
3. | 1.00 | 7:18 | 7:18 | 6:55 | 152 | 156 | 184 | 198 | 0 | 0 | 120 |
4. | 1.00 | 7:23 | 7:23 | 6:48 | 153 | 156 | 183 | 198 | 0 | 0 | 122 |
5. | 1.00 | 7:30 | 7:30 | 7:08 | 153 | 157 | 182 | 194 | 0 | 0 | 123 |
6. | 1.00 | 7:43 | 7:43 | 7:18 | 155 | 158 | 184 | 198 | 5 | 5 | 127 |
7. | 1.00 | 7:54 | 7:54 | 6:59 | 153 | 157 | 179 | 200 | 0 | 5 | 126 |
8. | 1.00 | 9:38 | 9:38 | 7:56 | 141 | 153 | 175 | 192 | 5 | 0 | 105 |
9. | 0.01 | 0:02 | 8:29 | 9:54 | 129 | 129 | 174 | 174 | 0 | 0 | 0 |
Totals: | 8.01 | 1:05:18 | 8:09 | 4:48 | 146 | 157 | 182 | 202 | 7 | 7 | 964 |
Friday. Rest
Saturday 19 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. | 1.00 | 8:30 | 8:30 | 7:53 | 137 | 144 | 181 | 190 | 5 | 0 | 125 |
2. | 1.00 | 8:10 | 8:10 | 7:22 | 141 | 149 | 183 | 200 | 5 | 0 | 122 |
3. | 1.00 | 7:55 | 7:55 | 7:33 | 148 | 151 | 187 | 196 | 0 | 0 | 126 |
4. | 1.00 | 8:06 | 8:06 | 6:27 | 149 | 152 | 183 | 196 | 0 | 0 | 128 |
5. | 1.00 | 7:55 | 7:55 | 6:19 | 146 | 153 | 191 | 208 | 0 | 0 | 118 |
6. | 1.00 | 7:56 | 7:56 | 7:35 | 149 | 151 | 189 | 200 | 0 | 5 | 121 |
7. | 1.00 | 8:11 | 8:11 | 5:58 | 149 | 154 | 191 | 200 | 0 | 0 | 123 |
8. | 1.00 | 8:27 | 8:27 | 5:58 | 146 | 151 | 184 | 200 | 0 | 0 | 116 |
9. | 1.00 | 7:55 | 7:55 | 7:37 | 148 | 152 | 191 | 202 | 0 | 0 | 114 |
10. | 1.00 | 7:41 | 7:41 | 7:32 | 152 | 154 | 194 | 202 | 0 | 0 | 117 |
11. | 1.00 | 7:46 | 7:46 | 7:32 | 152 | 154 | 194 | 200 | 0 | 0 | 117 |
12. | 1.00 | 7:52 | 7:52 | 7:28 | 152 | 157 | 192 | 198 | 10 | 0 | 115 |
13. | 1.00 | 7:54 | 7:54 | 6:54 | 149 | 154 | 190 | 200 | 12 | 11 | 102 |
14. | 1.00 | 8:01 | 8:01 | 7:32 | 151 | 155 | 190 | 200 | 10 | 9 | 108 |
15. | 1.00 | 8:07 | 8:07 | 7:46 | 152 | 156 | 184 | 200 | 10 | 7 | 110 |
16. | 1.00 | 7:57 | 7:57 | 6:58 | 153 | 158 | 191 | 200 | 0 | 5 | 110 |
17. | 1.00 | 8:00 | 8:00 | 7:31 | 154 | 158 | 188 | 198 | 0 | 0 | 114 |
18. | 1.00 | 8:20 | 8:20 | 7:22 | 150 | 156 | 182 | 196 | 0 | 5 | 100 |
19. | 1.00 | 8:21 | 8:21 | 7:29 | 152 | 157 | 181 | 196 | 0 | 5 | 103 |
20. | 0.01 | 0:03 | 6:06 | 7:56 | 153 | 153 | 159 | 192 | 0 | 0 | 0 |
Totals: | 19.01 | 2:33:17 | 8:03 | 5:58 | 149 | 158 | 188 | 208 | 43 | 36 | 2,189 |
Sunday. 8 Miles Easy
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