Workout for weeks of May 18th to May 24th. Total 53 Miles

Tuesday. 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	9:08	9:08	7:26	125	139	180	186	16	18	111
2.	1.00	8:30	8:30	7:50	132	141	185	192	6	0	105
3.	1.00	8:01	8:01	7:35	142	149	187	194	28	26	112
4.	1.00	7:58	7:58	7:19	147	151	187	194	5	0	116
5.	1.00	8:01	8:01	7:16	147	152	187	194	21	7	115
6.	1.00	7:58	7:58	7:26	146	150	187	196	0	0	109
7.	1.00	8:03	8:03	7:30	147	151	187	196	0	6	110
8.	1.00	7:45	7:45	7:16	148	153	189	198	10	21	108
9.	1.00	7:47	7:47	7:06	144	152	190	200	10	5	97
10.	1.00	7:52	7:52	7:09	148	154	189	198	37	30	106
11.	1.00	7:48	7:48	7:22	150	156	189	196	0	11	109
12.	1.00	7:54	7:54	7:11	151	158	190	204	18	18	107
13.	0.01	0:03	6:08	7:03	159	159	207	208	0	0	0
Totals:	12.01	1:36:54	8:04	7:03	144	159	187	208	138	128	1,305

Wednesday 5 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	12:59	12:59	11:19	107	121	166	172	0	5	110
2.	1.00	13:15	13:15	11:55	108	115	166	172	0	6	111
3.	1.00	13:29	13:29	12:29	108	117	166	170	0	0	109
4.	1.00	13:51	13:51	11:35	108	116	166	172	5	0	109
5.	1.00	13:18	13:18	9:34	110	126	164	182	5	5	111
6.	0.01	0:03	6:42	9:19	127	128	181	182	0	0	0
Totals:	5.01	1:06:58	13:22	9:19	108	128	166	182	7	10	550

Thursday. 13 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	9:17	9:17	7:55	125	135	178	186	18	12	113
2.	1.00	9:21	9:21	7:03	123	139	180	196	5	0	103
3.	1.00	8:05	8:05	6:51	143	148	188	196	22	21	116
4.	1.00	7:52	7:52	7:22	146	150	189	194	11	5	114
5.	1.00	8:02	8:02	7:09	144	150	189	200	26	17	110
6.	1.00	7:51	7:51	7:33	147	152	189	194	0	0	112
7.	1.00	7:38	7:38	6:48	144	152	192	202	0	0	105
8.	1.00	7:57	7:57	7:41	147	151	189	194	0	0	110
9.	1.00	7:47	7:47	7:21	148	153	190	198	19	22	107
10.	1.00	7:59	7:59	7:31	148	151	188	194	5	5	107
11.	1.00	7:57	7:57	7:24	148	154	187	194	12	17	104
12.	1.00	8:05	8:05	7:36	150	153	187	200	14	11	107
13.	1.00	8:08	8:08	7:24	150	155	187	200	5	11	103
14.	0.11	0:53	8:13	7:32	153	155	193	198	0	0	12
Totals:	13.11	1:46:58	8:09	6:54	143	155	187	202	121	108	1,423

Friday. 4 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	12:00	12:00	9:07	113	128	168	182	11	12	117
2.	1.00	11:53	11:53	10:48	118	125	171	176	5	0	116
3.	1.00	12:41	12:41	10:24	114	126	159	178	16	27	112
4.	1.00	11:56	11:56	9:10	119	128	162	178	19	16	109
5.	0.00	0:03	12:48	11:35	129	129	174	174	0	0	0
Totals:	4.00	48:36	12:08	9:07	116	129	164	182	46	52	454

Saturday. 13 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	11:05	11:05	8:49	110	126	174	182	5	42	109
2.	1.00	10:04	10:04	7:41	117	135	179	190	10	0	106
3.	1.00	8:55	8:55	7:57	134	140	183	190	24	22	113
4.	1.00	9:55	9:55	8:25	127	138	171	186	16	7	106
5.	1.00	8:32	8:32	7:52	126	139	183	190	6	10	96
6.	1.00	8:47	8:47	8:00	128	137	182	188	18	17	95
7.	1.00	9:19	9:19	8:01	129	135	180	186	0	0	96
8.	1.00	9:13	9:13	8:34	124	134	180	186	10	11	85
9.	1.00	8:50	8:50	8:31	131	138	181	186	12	24	90
10.	1.00	9:28	9:28	8:47	129	134	179	184	17	17	87
11.	1.00	9:36	9:36	7:46	122	133	178	186	24	29	80
12.	1.00	9:17	9:17	8:19	129	142	180	190	5	5	88
13.	1.00	9:35	9:35	7:57	128	136	178	184	18	17	88
14.	0.11	0:58	8:44	8:17	132	135	180	184	0	0	9
Totals:	13.11	2:03:42	9:26	7:46	125	142	179	190	151	187	1,248

Sunday. 6 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	11:46	11:46	9:42	110	119	168	174	11	10	111
2.	1.00	11:38	11:38	10:22	114	125	169	174	5	0	113
3.	1.00	14:20	14:20	9:56	107	124	151	178	28	23	109
4.	1.00	11:24	11:24	10:31	119	128	169	174	11	16	110
5.	1.00	11:45	11:45	10:29	118	125	169	176	12	17	110
6.	1.00	11:03	11:03	9:42	120	128	170	182	12	16	104
7.	0.25	2:39	10:28	9:29	123	129	174	180	0	0	24
Totals:	6.25	1:14:39	11:56	9:29	115	129	166	182	69	79	681