Tuesday, August 21, 2018

Workout for August 20th to 26th. Total 40 Miles.

Monday. 6 Miles Easy

Tuesday. 6X800m. Total 7 Miles.


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.5014:369:447:5611812917418050155
2.0.503:166:335:421461551912020047
3.0.252:209:236:251361541731800030
4.0.503:146:295:501511571952080048
5.0.252:3310:136:231351561691940030
6.0.503:176:355:241511581962160048
7.0.252:5111:266:191311581531800028
8.0.503:196:395:501491572002100048
9.0.252:5611:455:391271571522080025
10.0.503:186:375:291501591952120047
11.0.253:0612:256:211281591492060024
12.0.503:196:396:011511581962080047
13.1.2612:4910:106:321301581711900599
Totals:7.011:01:028:425:2413515917821633676

Wednesday. Rest

Thursday. 6 Miles Tempo. Total 8 Miles.


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:209:208:0512013117618450103
2.1.007:417:416:3414115119020205110
3.1.007:307:307:1114815119320200112
4.1.007:307:307:1715015219420005113
5.1.007:367:367:2614915119320000112
6.1.007:357:357:01150153193200100112
7.1.007:327:327:081501541892021210110
8.1.007:297:296:5215215718820805111
9.0.010:036:487:09156156200200000
Totals:8.011:02:197:476:34144157189208232088
Friday. 6 Miles Easy.

Saturday. 13 Miles

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.0011:1111:114:5810313017618207103
2.1.008:558:558:2412413618018400103
3.1.008:448:448:2413414317719050114
4.1.008:038:037:3614114817719405114
5.1.007:517:517:2914615118719850117
6.1.007:377:377:0514115718720200108
7.1.007:257:257:1414615419420000105
8.1.007:257:257:1415315819520200115
9.1.007:377:377:1615315919320050117
10.1.007:377:377:03155163194200167119
11.1.007:387:386:541451641902000092
12.1.008:168:165:191401641812105079
13.1.007:197:196:5616820219420200123
14.0.010:025:376:56186186194194001
Totals:13.011:45:468:075:2414020218621026161,410


Sunday, August 12, 2018

Workout for August 13th to 19th. Total 37 Miles.

Wednesday. 6 Miles Easy.

Thursday. 6 Miles Tempo Total 8 Miles. Pace 7:32 to 7:41

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:319:313:161201371791929898110
2.1.007:477:477:2814615419420205114
3.1.007:497:496:2614915219220450117
4.1.007:437:437:1915115419420000116
5.1.007:367:367:281521551942061221114
6.1.007:377:376:4615215719120200113
7.1.007:347:346:0415315819420600112
8.1.009:219:216:381391591732085089
9.0.010:058:297:55149149210210001
Totals:8.011:05:078:073:25145159188210112118886

Saturday. 13 Miles Easy. Pace 8:37 to 10:07

Sunday. 10 Miles Easy. Pace 8:37 to 9:37