Tuesday. 6X800m. Total 7 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 | 14:36 | 9:44 | 7:56 | 118 | 129 | 174 | 180 | 5 | 0 | 155 |
2. | 0.50 | 3:16 | 6:33 | 5:42 | 146 | 155 | 191 | 202 | 0 | 0 | 47 |
3. | 0.25 | 2:20 | 9:23 | 6:25 | 136 | 154 | 173 | 180 | 0 | 0 | 30 |
4. | 0.50 | 3:14 | 6:29 | 5:50 | 151 | 157 | 195 | 208 | 0 | 0 | 48 |
5. | 0.25 | 2:33 | 10:13 | 6:23 | 135 | 156 | 169 | 194 | 0 | 0 | 30 |
6. | 0.50 | 3:17 | 6:35 | 5:24 | 151 | 158 | 196 | 216 | 0 | 0 | 48 |
7. | 0.25 | 2:51 | 11:26 | 6:19 | 131 | 158 | 153 | 180 | 0 | 0 | 28 |
8. | 0.50 | 3:19 | 6:39 | 5:50 | 149 | 157 | 200 | 210 | 0 | 0 | 48 |
9. | 0.25 | 2:56 | 11:45 | 5:39 | 127 | 157 | 152 | 208 | 0 | 0 | 25 |
10. | 0.50 | 3:18 | 6:37 | 5:29 | 150 | 159 | 195 | 212 | 0 | 0 | 47 |
11. | 0.25 | 3:06 | 12:25 | 6:21 | 128 | 159 | 149 | 206 | 0 | 0 | 24 |
12. | 0.50 | 3:19 | 6:39 | 6:01 | 151 | 158 | 196 | 208 | 0 | 0 | 47 |
13. | 1.26 | 12:49 | 10:10 | 6:32 | 130 | 158 | 171 | 190 | 0 | 5 | 99 |
Totals: | 7.01 | 1:01:02 | 8:42 | 5:24 | 135 | 159 | 178 | 216 | 3 | 3 | 676 |
Wednesday. Rest
Thursday. 6 Miles Tempo. 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 | 9:20 | 9:20 | 8:05 | 120 | 131 | 176 | 184 | 5 | 0 | 103 |
2. | 1.00 | 7:41 | 7:41 | 6:34 | 141 | 151 | 190 | 202 | 0 | 5 | 110 |
3. | 1.00 | 7:30 | 7:30 | 7:11 | 148 | 151 | 193 | 202 | 0 | 0 | 112 |
4. | 1.00 | 7:30 | 7:30 | 7:17 | 150 | 152 | 194 | 200 | 0 | 5 | 113 |
5. | 1.00 | 7:36 | 7:36 | 7:26 | 149 | 151 | 193 | 200 | 0 | 0 | 112 |
6. | 1.00 | 7:35 | 7:35 | 7:01 | 150 | 153 | 193 | 200 | 10 | 0 | 112 |
7. | 1.00 | 7:32 | 7:32 | 7:08 | 150 | 154 | 189 | 202 | 12 | 10 | 110 |
8. | 1.00 | 7:29 | 7:29 | 6:52 | 152 | 157 | 188 | 208 | 0 | 5 | 111 |
9. | 0.01 | 0:03 | 6:48 | 7:09 | 156 | 156 | 200 | 200 | 0 | 0 | 0 |
Totals: | 8.01 | 1:02:19 | 7:47 | 6:34 | 144 | 157 | 189 | 208 | 23 | 20 | 88 |
Saturday. 13 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 | 11:11 | 11:11 | 4:58 | 103 | 130 | 176 | 182 | 0 | 7 | 103 |
2. | 1.00 | 8:55 | 8:55 | 8:24 | 124 | 136 | 180 | 184 | 0 | 0 | 103 |
3. | 1.00 | 8:44 | 8:44 | 8:24 | 134 | 143 | 177 | 190 | 5 | 0 | 114 |
4. | 1.00 | 8:03 | 8:03 | 7:36 | 141 | 148 | 177 | 194 | 0 | 5 | 114 |
5. | 1.00 | 7:51 | 7:51 | 7:29 | 146 | 151 | 187 | 198 | 5 | 0 | 117 |
6. | 1.00 | 7:37 | 7:37 | 7:05 | 141 | 157 | 187 | 202 | 0 | 0 | 108 |
7. | 1.00 | 7:25 | 7:25 | 7:14 | 146 | 154 | 194 | 200 | 0 | 0 | 105 |
8. | 1.00 | 7:25 | 7:25 | 7:14 | 153 | 158 | 195 | 202 | 0 | 0 | 115 |
9. | 1.00 | 7:37 | 7:37 | 7:16 | 153 | 159 | 193 | 200 | 5 | 0 | 117 |
10. | 1.00 | 7:37 | 7:37 | 7:03 | 155 | 163 | 194 | 200 | 16 | 7 | 119 |
11. | 1.00 | 7:38 | 7:38 | 6:54 | 145 | 164 | 190 | 200 | 0 | 0 | 92 |
12. | 1.00 | 8:16 | 8:16 | 5:19 | 140 | 164 | 181 | 210 | 5 | 0 | 79 |
13. | 1.00 | 7:19 | 7:19 | 6:56 | 168 | 202 | 194 | 202 | 0 | 0 | 123 |
14. | 0.01 | 0:02 | 5:37 | 6:56 | 186 | 186 | 194 | 194 | 0 | 0 | 1 |
Totals: | 13.01 | 1:45:46 | 8:07 | 5:24 | 140 | 202 | 186 | 210 | 26 | 16 | 1,410 |