Sunday, October 28, 2018

Workout for Oct 29th to Nov 4th. Total 63 Miles.

Monday. 7 Miles Easy

Tuesday. 8 Miles Tempo Total 10 Miles.


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.0011:0911:098:5011712917419014333116
2.1.007:537:536:56138147188202524108
3.1.007:527:527:311431471881983340111
4.1.008:058:057:241431471892003125111
5.1.008:058:057:0414214618719800108
6.1.008:278:276:451411471872021818105
7.1.008:188:187:421411451861982437100
8.1.008:318:317:2514014518619624596
9.1.008:288:287:59138141185194282984
10.1.009:569:568:24128140174184524372
11.0.010:048:309:02131131182182000
Totals:10.011:26:518:406:451361471842023482431,011

Wednesday. 4 Miles Easy.

Thursday. 8 Miles Tempo. 15 Miles Total


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:488:488:2412213318219050104
2.0.837:228:518:041211341831905581
3.0.715:177:286:551411451892000675
4.1.008:448:447:0013414218119000106
5.0.494:309:098:191281331781885746
6.1.008:038:037:28140145188196012106
7.1.007:587:587:131441501891981712109
8.1.007:447:447:0314615219019856108
9.0.010:0911:317:15151152177194002
Totals:7.0558:388:196:551351521852003036737


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:168:166:551331471851941016113
2.1.007:507:507:1714815218919600119
3.1.007:467:467:111511551891962327120
4.1.007:487:487:21153157189194100121
5.1.007:517:517:18153156188196012120
6.1.007:527:527:111521561871962129119
7.1.007:517:517:25153157188196512119
8.1.007:567:567:22153156188200714118
9.0.010:036:597:59155155192192000
Totals:8.011:03:167:546:551491571882007298949

Friday Rest

Saturday. 7 Miles Easy

Sunday: 20 Miles Race.


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.007:397:397:031391521881942727109
2.1.007:417:417:00151159187200165119
3.1.007:477:477:0515015418819805119
4.1.007:377:376:54153158189196100118
5.1.007:457:457:251531581901982416119
6.1.007:437:437:091541581902101021118
7.1.007:287:287:001551591942041011116
8.1.007:187:186:4815716219620800113
9.1.007:057:056:351631671962041216116
10.1.007:177:176:56162165194200716118
11.1.007:227:226:5916116419320006118
12.1.007:217:217:04161165196202516116
13.1.007:277:277:111621661952023924118
14.1.007:227:226:56163170195202036118
15.1.007:307:307:11163165194200105119
16.1.007:457:457:2416216619119655121
17.1.007:357:357:12164169192200185121
18.1.007:507:507:1416416819119850125
19.1.007:597:597:4216316718919400126
20.1.007:537:536:591641681901982220125
21.0.100:406:316:141691722002040011
Totals:20.102:32:147:346:171581721922102032102,383