Workout from March 11th to March 17th. Total 50 Miles

Tuesday. 9 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	9:02	9:02	3:38	124	135	178	182	102	5	107
2.	1.00	9:39	9:39	9:21	122	128	179	184	0	6	100
3.	1.00	7:33	7:33	5:41	142	150	192	206	0	5	105
4.	1.00	7:37	7:37	7:02	147	153	194	206	11	0	110
5.	1.00	7:32	7:32	6:47	149	156	194	208	10	0	110
6.	1.00	7:34	7:34	7:04	151	153	193	198	23	17	111
7.	1.00	7:33	7:33	7:18	150	154	193	202	0	10	108
8.	1.00	7:36	7:36	7:03	148	154	195	208	0	16	104
9.	1.00	7:35	7:35	6:58	149	154	193	208	0	9	104
10.	1.00	7:46	7:46	6:56	148	153	193	210	0	5	100
11.	1.00	11:35	11:35	7:26	121	153	166	196	5	5	84
12.	0.00	0:02	8:38	10:48	117	117	174	174	0	0	0
Totals:	11.00	1:31:09	8:17	3:38	141	156	188	210	148	66	1,143

Thursday. 2 Miles Easy

Friday. 12 Miles Easy

Saturday. 8 Miles Tempo. Total 12 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	10:24	10:24	9:34	112	122	177	182	5	5	106
2.	1.00	9:31	9:31	8:00	119	140	179	192	5	19	97
3.	1.00	8:14	8:14	7:11	139	144	188	194	31	31	113
4.	1.00	7:33	7:33	7:05	146	150	195	202	17	11	110
5.	1.00	7:32	7:32	6:37	147	152	195	202	12	14	110
6.	1.00	7:22	7:22	7:03	151	155	197	202	18	15	111
7.	1.00	7:31	7:31	7:10	151	156	195	200	12	18	111
8.	1.00	7:39	7:39	6:33	147	155	191	204	38	42	104
9.	1.00	7:40	7:40	7:15	142	151	193	200	0	6	93
10.	1.00	7:16	7:16	6:31	147	154	198	212	0	5	96
11.	1.00	7:31	7:31	6:14	146	152	197	210	0	10	99
12.	1.00	9:12	9:12	7:33	131	151	182	198	5	6	59
13.	0.01	0:03	9:03	8:19	135	135	182	182	0	0	0
Totals:	12.01	1:37:34	8:07	6:14	139	156	190	212	128	161	1,209

Sunday. Half Marathon Race

 

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	6:43	6:43	4:34	147	159	198	218	23	7	101
2.	1.00	7:09	7:09	6:45	159	162	195	198	18	14	114
3.	1.00	7:03	7:03	6:46	159	162	195	204	5	11	112
4.	1.00	7:10	7:10	6:47	158	163	194	198	16	12	114
5.	1.00	7:09	7:09	6:55	158	163	195	202	0	0	112
6.	1.00	7:12	7:12	6:51	160	164	193	200	0	22	115
7.	1.00	7:28	7:28	6:57	159	163	192	200	18	22	118
8.	1.00	7:14	7:14	6:36	161	165	192	204	0	0	115
9.	1.00	7:17	7:17	7:00	161	164	193	200	0	5	117
10.	1.00	7:25	7:25	6:52	162	165	192	202	6	0	118
11.	1.00	7:27	7:27	6:59	161	164	192	198	11	10	115
12.	1.00	7:31	7:31	6:45	162	164	192	200	28	22	118
13.	1.00	7:26	7:26	6:56	162	166	193	204	11	6	115
14.	0.16	0:58	6:09	6:03	168	170	202	210	0	5	16
Totals:	13.16	1:35:19	7:14	4:34	159	170	194	218	125	118	1,500