Tuesday. 8 Miles tempo. Total 11 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 | 9:55 | 9:55 | 8:15 | 118 | 133 | 176 | 184 | 32 | 41 | 107 |
2. | 1.00 | 8:32 | 8:32 | 7:41 | 133 | 138 | 182 | 190 | 12 | 13 | 107 |
3. | 1.00 | 7:25 | 7:25 | 6:27 | 143 | 150 | 192 | 210 | 22 | 17 | 105 |
4. | 1.00 | 7:28 | 7:28 | 6:50 | 148 | 153 | 188 | 194 | 20 | 19 | 110 |
5. | 1.00 | 7:33 | 7:33 | 6:53 | 148 | 152 | 190 | 196 | 12 | 12 | 108 |
6. | 1.00 | 7:26 | 7:26 | 6:08 | 143 | 152 | 194 | 208 | 9 | 10 | 99 |
7. | 1.00 | 7:26 | 7:26 | 7:02 | 151 | 155 | 193 | 198 | 30 | 35 | 109 |
8. | 1.00 | 7:25 | 7:25 | 6:40 | 152 | 154 | 193 | 198 | 22 | 11 | 109 |
9. | 1.00 | 7:33 | 7:33 | 6:39 | 151 | 154 | 192 | 200 | 8 | 20 | 108 |
10. | 1.00 | 7:28 | 7:28 | 6:40 | 150 | 153 | 193 | 200 | 5 | 10 | 104 |
11. | 1.00 | 9:16 | 9:16 | 7:11 | 136 | 153 | 181 | 194 | 35 | 39 | 66 |
12. | 0.03 | 0:14 | 9:03 | 8:33 | 133 | 134 | 180 | 182 | 0 | 0 | 1 |
Totals: | 11.03 | 1:27:46 | 7:57 | 6:08 | 142 | 155 | 188 | 210 | 187 | 217 | 1,133 |
Wednesday. Tempo 5 Miles. 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. | 1.00 | 11:26 | 11:26 | 2:12 | 109 | 123 | 171 | 182 | 35 | 35 | 109 |
2. | 1.00 | 7:42 | 7:42 | 6:54 | 137 | 145 | 191 | 204 | 7 | 10 | 107 |
3. | 1.00 | 7:31 | 7:31 | 7:09 | 145 | 150 | 192 | 200 | 32 | 33 | 110 |
4. | 1.00 | 7:32 | 7:32 | 7:11 | 146 | 149 | 191 | 200 | 32 | 31 | 110 |
5. | 1.00 | 7:31 | 7:31 | 6:03 | 148 | 154 | 190 | 204 | 22 | 24 | 110 |
6. | 1.00 | 7:21 | 7:21 | 7:01 | 152 | 155 | 193 | 204 | 22 | 27 | 112 |
7. | 1.00 | 10:32 | 10:32 | 7:39 | 127 | 153 | 172 | 184 | 43 | 36 | 90 |
8. | 0.01 | 0:02 | 8:09 | 9:27 | 127 | 128 | 173 | 174 | 0 | 0 | 0 |
Totals: | 7.01 | 59:41 | 8:31 | 2:12 | 136 | 155 | 185 | 204 | 180 | 190 | 748 |
Thursday. 10 Miles Tempo. Total 12 Miles
Friday. 6 Miles Easy
Saturday. 6 Mils Easy
Sunday. 16 Miles LSD
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