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

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