Workout for weeks of April 20th to April 26th. Total 53 Miles

Monday. 6 Miles Easy

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	11:36	11:36	10:09	107	122	168	232	52	0	110
2.	1.00	11:07	11:07	9:52	117	126	172	178	5	0	111
3.	1.00	10:40	10:40	9:25	116	128	175	184	0	16	106
4.	1.00	10:58	10:58	9:05	119	126	173	190	0	5	104
5.	1.00	10:48	10:48	10:00	117	126	175	182	0	0	98
6.	1.00	9:59	9:59	9:04	125	135	176	182	12	6	99
7.	0.04	0:23	8:57	8:53	131	133	180	182	0	0	4
Totals:	6.04	1:05:34	10:51	8:53	117	135	173	232	62	23	632

Tuesday. 8 Miles Easy

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	11:36	11:36	10:31	108	117	168	178	0	84	111
2.	1.00	10:51	10:51	9:34	112	123	174	180	0	11	105
3.	1.00	10:59	10:59	9:58	115	122	175	182	5	5	105
4.	1.00	10:43	10:43	9:54	117	126	177	180	0	0	101
5.	1.00	10:43	10:43	9:44	116	123	176	182	0	6	97
6.	1.00	10:44	10:44	8:44	117	124	175	182	5	10	95
7.	1.00	10:09	10:09	9:09	121	129	179	188	10	5	91
8.	1.00	9:53	9:53	8:19	123	131	180	188	6	0	89
9.	0.01	0:03	7:51	8:19	132	132	188	188	0	0	0
Totals:	8.01	1:25:46	10:42	8:19	116	132	175	188	20	112	794

Wednesday. 6 Miles Easy

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	10:48	10:48	8:42	113	130	172	178	35	42	111
2.	1.00	10:56	10:56	9:44	120	125	172	176	0	5	112
3.	1.00	10:49	10:49	9:12	118	130	174	182	10	12	108
4.	1.00	9:42	9:42	8:19	132	138	178	182	5	6	113
5.	1.00	9:28	9:28	8:57	136	142	178	182	31	18	114
6.	1.00	9:41	9:41	8:42	135	140	177	182	34	40	111
7.	0.18	1:45	9:37	8:36	135	139	179	182	0	0	19
Totals:	6.18	1:03:13	10:13	8:19	126	142	175	182	108	112	688

Thursday. 6 Miles Easy

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	10:40	10:40	9:52	115	127	178	182	5	23	112
2.	1.00	10:21	10:21	8:58	124	134	179	186	6	0	112
3.	1.00	9:47	9:47	9:16	133	140	180	184	0	16	115
4.	1.00	9:32	9:32	9:09	137	143	180	184	5	5	117
5.	1.00	10:09	10:09	9:38	134	139	179	186	0	0	111
6.	1.00	9:35	9:35	7:44	138	149	181	198	0	0	110
7.	0.02	0:12	8:22	7:43	149	149	187	196	0	0	3
Totals:	6.02	1:00:18	10:00	7:43	130	149	179	198	10	39	680

Friday. 8 Miles Easy

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	11:10	11:10	8:39	112	131	168	184	17	24	108
2.	1.00	9:48	9:48	7:13	124	140	178	194	0	5	105
3.	1.00	9:26	9:26	7:38	135	145	179	192	0	21	113
4.	1.00	9:06	9:06	8:37	135	143	182	190	5	6	105
5.	1.00	9:08	9:08	7:44	139	150	182	194	5	5	110
6.	1.00	9:02	9:02	8:25	142	147	181	188	0	5	111
7.	1.00	9:27	9:27	8:47	139	144	180	186	0	0	104
8.	1.00	9:24	9:24	8:19	139	146	180	192	5	0	103
9.	0.15	1:21	8:57	7:48	142	144	182	188	0	0	15
Totals:	8.15	1:17:55	9:33	7:13	132	150	178	194	26	56	874

Saturday. 8 Miles Easy.

ap	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	12:41	12:41	11:05	106	117	167	174	77	11	112
2.	1.00	11:43	11:43	8:18	116	137	171	184	0	10	112
3.	1.00	13:01	13:01	8:39	117	140	170	188	5	0	116
4.	1.00	11:49	11:49	7:38	118	140	171	192	0	0	105
5.	0.26	3:00	11:35	11:08	119	124	171	176	5	0	28
Totals:	4.26	52:16	12:16	7:39	114	140	170	192	82	20	473

 

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	9:49	9:49	8:55	119	132	174	180	0	12	106
2.	1.00	11:07	11:07	8:28	119	129	170	182	11	0	109
3.	1.00	11:27	11:27	9:32	122	128	166	178	0	5	109
4.	1.00	9:41	9:41	8:10	135	143	176	188	12	10	114
5.	0.01	0:04	7:18	7:51	143	143	186	186	0	0	1
Totals:	4.01	42:10	10:30	7:51	124	143	172	188	20	23	439

Sunday. 11 Miles Easy

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	9:42	9:42	8:12	117	130	181	194	92	16	102
2.	1.00	8:14	8:14	6:49	135	147	189	202	5	0	100
3.	1.00	7:38	7:38	7:15	149	154	193	200	0	10	107
4.	1.00	7:46	7:46	7:35	150	154	193	200	0	5	109
5.	1.00	7:48	7:48	7:33	150	154	194	202	0	0	108
6.	1.00	7:42	7:42	7:30	153	156	193	200	0	0	108
7.	0.01	0:03	8:19	7:25	156	156	198	198	0	0	0
Totals:	6.01	48:57	8:09	6:49	141	156	191	202	95	30	634

 

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	12:46	12:46	8:53	110	119	165	176	5	5	109
2.	1.00	12:30	12:30	7:18	118	135	167	244	0	5	114
3.	1.00	13:15	13:15	8:37	114	137	167	182	0	5	116
4.	1.00	12:40	12:40	8:00	119	126	169	184	10	0	113
5.	1.00	13:41	13:41	11:13	116	124	166	174	5	0	112
6.	0.29	5:13	18:05	10:53	107	128	142	176	0	0	33
Totals:	5.29	1:10:06	13:15	7:18	115	137	165	244	16	10	597