Workout for April 23th to April 29th, 2018 -- 40 Miles.

Monday. 6 Miles Easy

Tuesday. 6 Miles LT. Total 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	8:44	8:44	3:20	124	133	179	188	0	5	103
2.	1.00	7:32	7:32	5:56	143	149	191	206	0	0	111
3.	1.00	7:36	7:36	7:12	148	151	194	202	0	0	116
4.	1.00	7:38	7:38	6:14	149	152	193	208	10	0	116
5.	1.00	7:30	7:30	6:54	150	153	193	202	8	17	114
6.	1.00	7:27	7:27	6:59	151	155	189	204	0	0	113
7.	1.00	7:26	7:26	7:00	154	158	195	210	0	0	115
8.	1.00	10:12	10:12	7:09	132	157	171	192	0	0	69
9.	0.00	0:02	8:16	9:14	133	133	178	178	0	0	0
Totals:	8.00	1:04:11	8:01	3:20	143	158	188	210	16	20	857

Wednesday. Rest

Thursday. 8 Miles Tempo. Total 10 Miles

 

WORKOUT LAPS/SPLITS

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	9:58	9:58	8:31	174	182	0	5	138
2.	1.00	7:47	7:47	6:58	190	198	0	0	139
3.	1.00	7:42	7:42	7:29	192	202	5	0	141
4.	1.00	7:46	7:46	6:42	192	202	10	0	139
5.	1.00	7:45	7:45	7:06	190	200	12	0	140
6.	1.00	7:36	7:36	7:25	192	202	0	6	139
7.	1.00	7:33	7:33	7:23	192	202	13	20	140
8.	1.00	7:36	7:36	7:21	191	200	0	0	139
9.	1.00	7:33	7:33	7:16	193	204	0	0	140
10.	1.00	9:42	9:42	7:29	175	188	5	0	132
11.	0.01	0:02	7:23	8:50	186	186	0	0	0
Totals:	10.01	1:21:04	8:06	6:59	188	204	36	26	1,387

Friday. 16 Miles LSD

 

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	8:50	8:50	8:18	150	194	179	188	5	0	135
2.	1.00	8:43	8:43	8:17	130	137	179	184	5	6	99
3.	1.00	8:54	8:54	8:33	134	140	179	186	0	0	107
4.	1.00	8:25	8:25	7:12	140	148	178	194	0	0	114
5.	1.00	8:22	8:22	8:03	144	148	180	190	0	0	117
6.	1.00	8:27	8:27	6:59	135	147	181	196	0	0	99
7.	1.00	8:39	8:39	7:04	139	144	178	188	0	0	102
8.	1.00	8:37	8:37	7:51	142	151	180	194	0	0	108
9.	1.00	8:45	8:45	7:39	142	148	180	186	5	0	107
10.	1.00	8:53	8:53	8:30	141	145	179	184	0	0	99
11.	1.00	8:58	8:58	8:34	142	147	179	186	0	5	102
12.	1.00	9:14	9:14	7:21	142	147	179	190	11	20	99
13.	1.00	9:21	9:21	8:39	141	149	176	184	31	37	95
14.	1.00	9:49	9:49	9:07	139	145	176	182	16	13	78
15.	1.00	9:18	9:18	8:21	144	149	179	184	0	0	97
16.	1.00	9:17	9:17	8:28	143	151	178	186	0	6	89
17.	0.00	0:02	8:17	8:53	151	151	186	186	0	0	0
Totals:	16.00	2:22:43	8:55	7:01	141	193	179	196	62	72	1,647