Workout for weeks of May 11th to May 17th. Total 49 Miles

Monday. 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	12:25	12:25	8:45	109	120	167	222	11	12	108
2.	1.00	12:06	12:06	8:52	110	120	161	182	5	0	108
3.	1.00	12:45	12:45	9:54	108	128	156	218	22	21	107
4.	1.00	10:33	10:33	7:28	119	134	173	192	24	26	104
5.	1.00	10:47	10:47	9:38	120	129	172	178	11	30	104
6.	1.00	10:01	10:01	9:05	126	136	174	180	10	16	102
7.	0.25	2:22	9:26	8:49	131	135	177	180	6	5	26
Totals:	6.25	1:11:01	11:21	7:28	115	136	167	222	79	102	659

Tuesday. 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	10:17	10:17	8:41	119	128	178	182	10	12	109
2.	1.00	10:55	10:55	8:36	113	125	174	188	5	5	102
3.	1.00	10:25	10:25	9:02	123	131	175	190	25	26	106
4.	1.00	9:04	9:04	8:24	130	139	180	194	10	5	100
5.	1.00	9:37	9:37	8:41	124	135	180	186	16	10	91
6.	1.00	9:53	9:53	9:02	125	131	177	184	20	39	91
7.	1.00	9:31	9:31	8:11	127	138	178	192	5	10	88
8.	1.00	9:25	9:25	7:18	129	141	176	192	10	16	89
9.	0.18	1:35	8:38	8:07	139	143	184	188	5	0	19
Totals:	8.18	1:20:45	9:52	7:18	124	142	177	194	98	112	795

Thursday. 10 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	9:52	9:52	8:30	119	130	174	180	5	7	108
2.	1.00	9:18	9:18	7:23	116	129	179	192	5	5	93
3.	1.00	8:24	8:24	7:29	136	145	183	192	18	16	108
4.	1.00	8:10	8:10	7:33	141	146	184	192	6	0	110
5.	1.00	8:17	8:17	7:25	142	146	184	190	23	12	110
6.	1.00	8:00	8:00	7:24	137	148	188	202	5	16	97
7.	1.00	8:22	8:22	7:41	139	144	185	194	7	6	96
8.	1.00	8:29	8:29	7:42	138	143	183	192	29	25	93
9.	1.00	8:14	8:14	7:52	139	144	185	192	0	10	91
10.	1.00	8:43	8:43	7:24	136	149	180	192	17	22	81
11.	0.01	0:03	6:29	7:36	143	144	188	188	0	0	0
Totals:	10.01	1:25:56	8:35	7:24	134	148	182	202	102	102	98

Friday. 4 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	11:29	11:29	8:00	107	122	167	242	21	5	107
2.	1.00	14:42	14:42	8:24	100	118	149	190	0	6	103
3.	1.00	11:06	11:06	9:40	116	122	170	174	12	13	108
4.	1.00	10:21	10:21	9:29	123	134	172	180	66	64	108
5.	0.18	1:47	9:48	9:25	123	128	174	176	0	0	17
Totals:	4.18	49:28	11:49	8:00	111	133	164	242	95	82	443

Saturday. 15 Miles Long Run

 

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	9:39	9:39	8:17	116	129	175	182	7	11	106
2.	1.00	9:23	9:23	7:56	121	134	177	188	12	0	99
3.	1.00	8:10	8:10	7:33	136	144	185	194	28	33	105
4.	1.00	7:59	7:59	7:28	143	149	187	196	10	5	112
5.	1.00	7:53	7:53	7:01	148	153	190	198	22	8	114
6.	1.00	7:41	7:41	7:13	150	154	191	200	6	0	112
7.	1.00	7:42	7:42	7:12	152	156	193	200	5	0	114
8.	1.00	7:36	7:36	7:03	154	159	193	202	0	0	114
9.	1.00	7:49	7:49	7:16	152	156	190	202	0	5	114
10.	1.00	8:04	8:04	7:29	152	156	189	202	7	0	116
11.	1.00	8:03	8:03	7:32	151	154	189	204	21	24	110
12.	1.00	8:15	8:15	7:33	145	156	189	202	5	7	96
13.	1.00	9:18	9:18	7:33	143	149	176	196	21	29	84
14.	1.00	9:42	9:42	7:48	136	147	172	198	5	5	68
15.	1.00	8:27	8:27	6:42	148	158	185	200	12	11	97
16.	0.01	0:03	8:01	7:53	158	159	196	196	0	0	0
Totals:	15.01	2:05:52	8:23	6:42	143	159	185	204	141	125	1,561

Sunday. 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	12:25	12:25	7:55	103	121	165	180	177	43	108
2.	1.00	12:21	12:21	9:52	109	123	169	176	0	5	111
3.	1.00	11:55	11:55	10:41	110	119	171	178	10	11	110
4.	1.00	12:48	12:48	10:36	105	118	170	178	7	16	108
5.	1.00	13:41	13:41	10:18	103	113	163	174	5	6	111
6.	1.00	13:22	13:22	9:31	101	117	161	180	32	35	106
7.	0.01	0:11	14:20	13:45	101	107	162	162	0	0	1
Totals:	6.01	1:16:47	12:46	8:22	105	123	166	180	226	105	655