Workout for weeks of April 27th to May 3rd. Total 54 Miles

Monday. 7 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	8:45	8:45	8:03	123	138	184	192	0	0	100
2.	1.00	9:20	9:20	8:28	130	138	181	190	0	5	108
3.	1.00	10:10	10:10	7:56	129	138	179	188	0	0	113
4.	1.00	9:10	9:10	6:47	130	146	185	206	5	10	101
5.	1.00	8:22	8:22	7:50	143	148	186	194	0	5	111
6.	1.00	8:20	8:20	8:00	145	149	188	198	0	0	110
7.	1.00	8:21	8:21	7:44	146	150	188	194	0	0	110
8.	0.06	0:28	7:47	7:41	151	152	191	194	0	0	6
Totals:	7.06	1:02:59	8:55	6:47	135	152	184	206	3	16	759

Tuesday. 6 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	12:58	12:58	10:02	108	122	165	174	0	12	113
2.	1.00	13:34	13:34	10:58	113	125	158	172	0	5	112
3.	1.00	13:24	13:24	10:41	112	126	163	174	0	0	114
4.	1.00	12:57	12:57	10:29	113	125	164	182	0	5	111
5.	1.00	14:07	14:07	11:32	111	119	161	174	0	0	110
6.	1.00	13:05	13:05	9:10	112	128	166	186	10	0	105
7.	0.01	0:03	8:32	9:05	128	128	177	178	0	0	0
Totals:	6.01	1:20:11	13:20	9:05	112	128	163	186	10	16	665

Wednesday. 7 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	8:57	8:57	8:19	126	138	182	188	17	16	106
2.	1.00	9:07	9:07	7:56	132	138	183	192	18	12	110
3.	1.00	9:55	9:55	7:48	126	140	179	188	18	5	105
4.	1.00	8:49	8:49	6:57	136	146	181	198	5	5	106
5.	1.00	8:39	8:39	8:03	142	148	183	192	10	12	112
6.	1.00	9:02	9:02	7:44	140	146	181	188	20	37	107
7.	1.00	8:24	8:24	7:36	144	154	183	192	6	17	106
8.	0.36	2:57	8:11	7:36	145	152	185	192	7	6	38
Totals:	7.36	1:05:53	8:57	6:57	135	154	182	198	92	95	790

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	12:55	12:55	10:27	104	117	164	172	45	42	113
2.	1.00	12:15	12:15	10:34	112	122	164	174	0	0	113
3.	1.00	11:47	11:47	11:11	116	124	169	174	10	11	112
4.	1.00	11:31	11:31	10:55	117	123	171	178	11	5	110
5.	1.00	12:28	12:28	9:25	112	122	165	238	14	20	102
6.	1.00	12:29	12:29	9:48	114	129	163	178	35	33	102
7.	0.05	0:29	10:29	10:15	111	113	173	176	0	0	3
Totals:	6.05	1:13:57	12:13	9:48	112	129	166	238	108	105	655

Friday. 11 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	9:24	9:24	8:03	121	136	179	188	32	39	107
2.	1.00	9:18	9:18	8:22	128	135	180	186	0	5	105
3.	1.00	9:01	9:01	7:18	131	141	183	194	0	5	106
4.	1.00	8:23	8:23	8:08	142	147	186	192	0	6	112
5.	1.00	8:45	8:45	7:53	139	144	182	188	0	0	106
6.	1.00	8:41	8:41	7:35	137	145	184	192	5	8	96
7.	1.00	8:57	8:57	7:46	138	145	183	190	5	7	98
8.	1.00	8:37	8:37	7:57	142	147	184	188	0	0	104
9.	1.00	8:41	8:41	8:01	142	148	183	190	0	0	100
10.	1.00	8:38	8:38	7:37	139	147	180	196	10	11	89
11.	1.00	8:24	8:24	7:19	145	151	184	194	35	35	103
12.	0.01	0:03	7:14	8:36	150	150	184	184	0	0	0
Totals:	11.01	1:36:58	8:48	7:19	136	151	183	196	79	105	1,126

Saturday. 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	12:37	12:37	9:16	99	114	166	178	10	10	104
2.	1.00	10:40	10:40	9:25	114	124	173	182	12	0	104
3.	1.00	9:41	9:41	8:08	123	129	176	184	22	16	100
4.	1.00	9:14	9:14	8:00	129	140	179	190	12	22	103
5.	1.00	8:29	8:29	7:48	137	142	183	190	29	30	105
6.	1.00	8:21	8:21	7:55	139	144	184	190	0	10	102
7.	1.00	8:03	8:03	7:10	145	149	187	196	18	18	109
8.	1.00	7:58	7:58	6:32	147	153	188	202	0	5	108
9.	0.01	0:02	7:12	6:32	153	153	204	204	0	0	0
Totals:	8.01	1:15:09	9:23	6:32	128	153	179	204	92	105	835

Sunday. 9 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	11:56	11:56	9:07	105	122	169	184	16	84	110
2.	1.00	9:43	9:43	8:55	123	133	177	184	5	0	107
3.	1.00	10:19	10:19	7:10	113	134	171	194	23	16	91
4.	1.00	11:11	11:11	9:00	113	123	167	182	7	16	91
5.	1.00	9:28	9:28	8:10	126	134	179	188	33	18	97
6.	1.00	8:46	8:46	7:55	133	138	181	186	21	23	98
7.	1.00	9:32	9:32	8:17	128	138	179	190	27	37	93
8.	1.00	10:13	10:13	9:10	125	134	177	186	12	10	90
9.	1.00	10:36	10:36	8:39	119	135	170	190	12	24	83
10.	0.01	0:04	6:26	8:18	137	137	190	190	0	0	0
Totals:	9.01	1:31:53	10:11	7:10	120	138	174	194	148	223	860