Tuesday, August 6, 2019

Workout August 5th to 11th. Total 64 Miles.

Tuesday. 4X1.5 Miles. Total 12 Miles.


Wednesday. 6 Miles Easy.

Thursday. 8 Miles Tempo. Total 12 Miles.

Friday. 6 Miles Easy

Saturday. 12 Miles Easy.

Sunday. 16 Miles LSD

July 28th San Francisco Marathon

 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.007:437:437:0914115218819400113
2.1.007:557:557:3315015319019605122
3.1.008:258:256:451501581892046560127
4.1.007:487:487:0015015319119805118
5.1.007:557:556:1815015619020000117
6.1.008:238:236:561531561882001060128
7.1.008:338:337:561521561881961350128
8.1.007:407:406:571511531922022446111
9.1.008:258:257:19150156186198133142114
10.1.008:028:026:551511551912087241109
11.1.007:547:547:12147153190200188790
12.1.007:557:556:421481551912046818794
13.1.008:188:187:161491531891968935100
14.1.008:208:207:3315115618919811945103
15.1.007:387:387:11148154192206612779
16.1.008:008:007:29149152191198233389
17.1.008:358:357:51150153189194930101
18.1.008:168:167:43151153189194722799
19.1.008:148:147:4315115418919412097
20.1.008:258:257:371531581881964533108
21.1.008:148:147:281511561881982419295
22.1.008:268:267:311541581851963062109
23.1.008:358:357:261541581861923051110
24.1.008:388:387:121561601851942224114
25.1.008:498:497:46154157185190018108
26.1.008:408:407:5315716118619400120
27.0.382:587:525:401611651912140044
Totals:26.383:36:568:135:401511641892141,1581,1942,847

Monday, July 15, 2019

Workout from July 15th to July 21st. Total 57 miles

Monday. 6X1 Mile Tempo. Pace between 7:11 to 7:20(One mile 7:23). Total 10 Miles


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.5018:3912:266:0911012717119855162
2.1.007:237:236:5014214919520205107
3.0.253:4014:437:171131481431800025
4.1.007:197:195:4914415219920850105
5.0.253:3814:345:441161501391960024
6.1.007:157:155:5014615419720805104
7.0.253:2713:487:041251541591940026
8.1.007:147:145:5214715619821050104
9.0.253:5215:314:201211561381820023
10.1.007:147:146:0214815519821005104
11.0.254:3418:177:111141551282080020
12.1.007:197:196:191441551972085098
13.1.5017:4411:496:011231541652100099
Totals:10.251:39:259:424:2013115617821013131,001
Tuesday.

Wednesday.  6 Miles Easy(Down the Hill Training)

Thursday. 2 miles Warm up, 5 miles tempo, 1 mile cool down. Total 8 miles
 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:449:448:181141281771823857101
2.1.009:299:296:1211712817820451895
3.1.007:267:266:1513814919620850101
4.1.007:157:156:441481521952041112107
5.1.007:197:196:57151154196204011110
6.1.007:197:197:0115215519520265110
7.1.007:167:166:25155160196208227111
8.1.0012:5112:516:41124159153188413092
9.0.010:038:589:19131131174174000
Totals:8.011:08:458:356:19136160184208115131827

Friday. 3X2Miles. Total 10 Miles. Pace 7:11-7:20. Sorry, a little bit slower.

 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.5015:3610:247:3611112817519000150
2.2.0014:457:226:4814315519321050216
3.0.506:2012:406:591181531511820044
4.2.0014:467:236:0814715619420455218
5.0.507:3315:067:011181571391840038
6.2.0014:467:236:0714815719520650215
7.1.5020:0013:207:061161561531820582
Totals:10.001:33:479:226:15131157177210107963
Saturday. 11 Miles Easy

Sunday. 12 Miles LSD