Workout for May7th to May 13th, 2018 -- 30 Miles.

Monday. 6 Miles Easy

Tuesday 8X400m Total 5.75 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.	1.50	14:26	9:37	7:41	122	135	177	192	5	5	170
2.	0.25	1:40	6:41	5:24	146	152	196	228	0	0	24
3.	0.25	2:09	8:38	6:17	138	152	183	202	0	0	29
4.	0.25	1:37	6:30	5:51	149	156	192	194	0	0	24
5.	0.25	2:19	9:19	6:29	138	155	180	194	0	0	31
6.	0.25	1:37	6:31	5:27	151	156	174	200	0	0	24
7.	0.25	2:19	9:19	6:14	138	156	175	182	0	0	31
8.	0.25	1:37	6:28	5:48	150	158	193	248	0	0	24
9.	0.25	2:24	9:36	6:01	140	158	175	182	0	0	31
10.	0.25	1:36	6:27	5:48	150	157	190	206	0	0	23
11.	0.25	2:24	9:39	6:00	140	158	166	182	0	0	31
12.	0.25	1:37	6:30	5:50	151	158	180	212	0	0	23
13.	0.25	2:37	10:30	6:07	138	159	161	186	0	0	31
14.	0.25	1:35	6:21	5:59	151	159	193	214	0	0	22
15.	0.25	2:39	10:38	6:18	138	159	159	186	0	0	31
16.	0.25	1:41	6:45	5:27	152	161	160	216	0	0	24
17.	0.25	2:34	10:16	7:04	142	161	159	180	0	0	31
18.	0.25	2:21	9:30	8:27	136	139	175	186	0	0	24
Totals:	5.75	49:22	8:35	5:27	138	161	177	248	3	3	628

Thursday. 8 miles Tempo. Total 10 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	10:04	10:04	6:29	120	137	173	184	0	5	114
2.	1.00	7:49	7:49	6:02	143	150	187	200	0	0	115
3.	1.00	7:50	7:50	6:43	146	150	191	206	5	0	117
4.	1.00	7:49	7:49	6:13	148	151	190	196	10	7	117
5.	1.00	7:50	7:50	7:19	149	153	184	196	10	0	118
6.	1.00	7:42	7:42	7:17	150	152	189	200	0	5	115
7.	1.00	7:37	7:37	7:24	149	152	192	202	9	20	112
8.	1.00	7:47	7:47	7:32	148	152	189	198	0	0	110
9.	1.00	7:48	7:48	7:21	149	151	189	202	0	0	109
10.	1.00	7:51	7:51	7:00	148	155	187	200	5	0	104
11.	0.01	0:02	5:10	7:15	155	155	200	200	0	0	0
Totals:	10.01	1:20:16	8:01	6:16	144	155	187	206	33	33	1,131

Friday. Rest.

Saturday 8 Miles

Sunday. Rest. Because of the injury due to the trail run.