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
Tuesday, August 6, 2019
July 28th San Francisco Marathon
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 | 7:43 | 7:43 | 7:09 | 141 | 152 | 188 | 194 | 0 | 0 | 113 |
2. | 1.00 | 7:55 | 7:55 | 7:33 | 150 | 153 | 190 | 196 | 0 | 5 | 122 |
3. | 1.00 | 8:25 | 8:25 | 6:45 | 150 | 158 | 189 | 204 | 65 | 60 | 127 |
4. | 1.00 | 7:48 | 7:48 | 7:00 | 150 | 153 | 191 | 198 | 0 | 5 | 118 |
5. | 1.00 | 7:55 | 7:55 | 6:18 | 150 | 156 | 190 | 200 | 0 | 0 | 117 |
6. | 1.00 | 8:23 | 8:23 | 6:56 | 153 | 156 | 188 | 200 | 106 | 0 | 128 |
7. | 1.00 | 8:33 | 8:33 | 7:56 | 152 | 156 | 188 | 196 | 135 | 0 | 128 |
8. | 1.00 | 7:40 | 7:40 | 6:57 | 151 | 153 | 192 | 202 | 24 | 46 | 111 |
9. | 1.00 | 8:25 | 8:25 | 7:19 | 150 | 156 | 186 | 198 | 133 | 142 | 114 |
10. | 1.00 | 8:02 | 8:02 | 6:55 | 151 | 155 | 191 | 208 | 72 | 41 | 109 |
11. | 1.00 | 7:54 | 7:54 | 7:12 | 147 | 153 | 190 | 200 | 18 | 87 | 90 |
12. | 1.00 | 7:55 | 7:55 | 6:42 | 148 | 155 | 191 | 204 | 68 | 187 | 94 |
13. | 1.00 | 8:18 | 8:18 | 7:16 | 149 | 153 | 189 | 196 | 89 | 35 | 100 |
14. | 1.00 | 8:20 | 8:20 | 7:33 | 151 | 156 | 189 | 198 | 119 | 45 | 103 |
15. | 1.00 | 7:38 | 7:38 | 7:11 | 148 | 154 | 192 | 206 | 6 | 127 | 79 |
16. | 1.00 | 8:00 | 8:00 | 7:29 | 149 | 152 | 191 | 198 | 23 | 33 | 89 |
17. | 1.00 | 8:35 | 8:35 | 7:51 | 150 | 153 | 189 | 194 | 93 | 0 | 101 |
18. | 1.00 | 8:16 | 8:16 | 7:43 | 151 | 153 | 189 | 194 | 72 | 27 | 99 |
19. | 1.00 | 8:14 | 8:14 | 7:43 | 151 | 154 | 189 | 194 | 12 | 0 | 97 |
20. | 1.00 | 8:25 | 8:25 | 7:37 | 153 | 158 | 188 | 196 | 45 | 33 | 108 |
21. | 1.00 | 8:14 | 8:14 | 7:28 | 151 | 156 | 188 | 198 | 24 | 192 | 95 |
22. | 1.00 | 8:26 | 8:26 | 7:31 | 154 | 158 | 185 | 196 | 30 | 62 | 109 |
23. | 1.00 | 8:35 | 8:35 | 7:26 | 154 | 158 | 186 | 192 | 30 | 51 | 110 |
24. | 1.00 | 8:38 | 8:38 | 7:12 | 156 | 160 | 185 | 194 | 22 | 24 | 114 |
25. | 1.00 | 8:49 | 8:49 | 7:46 | 154 | 157 | 185 | 190 | 0 | 18 | 108 |
26. | 1.00 | 8:40 | 8:40 | 7:53 | 157 | 161 | 186 | 194 | 0 | 0 | 120 |
27. | 0.38 | 2:58 | 7:52 | 5:40 | 161 | 165 | 191 | 214 | 0 | 0 | 44 |
Totals: | 26.38 | 3:36:56 | 8:13 | 5:40 | 151 | 164 | 189 | 214 | 1,158 | 1,194 | 2,847 |
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
Tuesday.
Wednesday. 6 Miles Easy(Down the Hill Training)
Thursday. 2 miles Warm up, 5 miles tempo, 1 mile cool down. Total 8 miles
Friday. 3X2Miles. Total 10 Miles. Pace 7:11-7:20. Sorry, a little bit slower.
Saturday. 11 Miles Easy
Sunday. 12 Miles LSD
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 | 18:39 | 12:26 | 6:09 | 110 | 127 | 171 | 198 | 5 | 5 | 162 |
2. | 1.00 | 7:23 | 7:23 | 6:50 | 142 | 149 | 195 | 202 | 0 | 5 | 107 |
3. | 0.25 | 3:40 | 14:43 | 7:17 | 113 | 148 | 143 | 180 | 0 | 0 | 25 |
4. | 1.00 | 7:19 | 7:19 | 5:49 | 144 | 152 | 199 | 208 | 5 | 0 | 105 |
5. | 0.25 | 3:38 | 14:34 | 5:44 | 116 | 150 | 139 | 196 | 0 | 0 | 24 |
6. | 1.00 | 7:15 | 7:15 | 5:50 | 146 | 154 | 197 | 208 | 0 | 5 | 104 |
7. | 0.25 | 3:27 | 13:48 | 7:04 | 125 | 154 | 159 | 194 | 0 | 0 | 26 |
8. | 1.00 | 7:14 | 7:14 | 5:52 | 147 | 156 | 198 | 210 | 5 | 0 | 104 |
9. | 0.25 | 3:52 | 15:31 | 4:20 | 121 | 156 | 138 | 182 | 0 | 0 | 23 |
10. | 1.00 | 7:14 | 7:14 | 6:02 | 148 | 155 | 198 | 210 | 0 | 5 | 104 |
11. | 0.25 | 4:34 | 18:17 | 7:11 | 114 | 155 | 128 | 208 | 0 | 0 | 20 |
12. | 1.00 | 7:19 | 7:19 | 6:19 | 144 | 155 | 197 | 208 | 5 | 0 | 98 |
13. | 1.50 | 17:44 | 11:49 | 6:01 | 123 | 154 | 165 | 210 | 0 | 0 | 99 |
Totals: | 10.25 | 1:39:25 | 9:42 | 4:20 | 131 | 156 | 178 | 210 | 13 | 13 | 1,001 |
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
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 | 9:44 | 9:44 | 8:18 | 114 | 128 | 177 | 182 | 38 | 57 | 101 |
2. | 1.00 | 9:29 | 9:29 | 6:12 | 117 | 128 | 178 | 204 | 5 | 18 | 95 |
3. | 1.00 | 7:26 | 7:26 | 6:15 | 138 | 149 | 196 | 208 | 5 | 0 | 101 |
4. | 1.00 | 7:15 | 7:15 | 6:44 | 148 | 152 | 195 | 204 | 11 | 12 | 107 |
5. | 1.00 | 7:19 | 7:19 | 6:57 | 151 | 154 | 196 | 204 | 0 | 11 | 110 |
6. | 1.00 | 7:19 | 7:19 | 7:01 | 152 | 155 | 195 | 202 | 6 | 5 | 110 |
7. | 1.00 | 7:16 | 7:16 | 6:25 | 155 | 160 | 196 | 208 | 22 | 7 | 111 |
8. | 1.00 | 12:51 | 12:51 | 6:41 | 124 | 159 | 153 | 188 | 41 | 30 | 92 |
9. | 0.01 | 0:03 | 8:58 | 9:19 | 131 | 131 | 174 | 174 | 0 | 0 | 0 |
Totals: | 8.01 | 1:08:45 | 8:35 | 6:19 | 136 | 160 | 184 | 208 | 115 | 131 | 827 |
Friday. 3X2Miles. Total 10 Miles. Pace 7:11-7:20. Sorry, a little bit slower.
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 | 15:36 | 10:24 | 7:36 | 111 | 128 | 175 | 190 | 0 | 0 | 150 |
2. | 2.00 | 14:45 | 7:22 | 6:48 | 143 | 155 | 193 | 210 | 5 | 0 | 216 |
3. | 0.50 | 6:20 | 12:40 | 6:59 | 118 | 153 | 151 | 182 | 0 | 0 | 44 |
4. | 2.00 | 14:46 | 7:23 | 6:08 | 147 | 156 | 194 | 204 | 5 | 5 | 218 |
5. | 0.50 | 7:33 | 15:06 | 7:01 | 118 | 157 | 139 | 184 | 0 | 0 | 38 |
6. | 2.00 | 14:46 | 7:23 | 6:07 | 148 | 157 | 195 | 206 | 5 | 0 | 215 |
7. | 1.50 | 20:00 | 13:20 | 7:06 | 116 | 156 | 153 | 182 | 0 | 5 | 82 |
Totals: | 10.00 | 1:33:47 | 9:22 | 6:15 | 131 | 157 | 177 | 210 | 10 | 7 | 963 |
Sunday. 12 Miles LSD
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