Wednesday. 6 Miles
Thursday. 6 Miles
Friday. 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 | 9:40 | 9:40 | 8:07 | 121 | 135 | 177 | 184 | 11 | 11 | 105 |
| 2. | 1.00 | 8:46 | 8:46 | 7:37 | 130 | 139 | 183 | 194 | 10 | 5 | 102 |
| 3. | 1.00 | 8:19 | 8:19 | 7:32 | 141 | 146 | 185 | 192 | 30 | 29 | 110 |
| 4. | 1.00 | 8:36 | 8:36 | 8:07 | 143 | 148 | 185 | 192 | 11 | 5 | 113 |
| 5. | 1.00 | 8:19 | 8:19 | 7:39 | 145 | 152 | 186 | 194 | 17 | 6 | 110 |
| 6. | 1.00 | 8:23 | 8:23 | 7:48 | 146 | 150 | 186 | 196 | 5 | 0 | 110 |
| 7. | 1.00 | 8:27 | 8:27 | 7:46 | 145 | 152 | 185 | 192 | 5 | 5 | 107 |
| 8. | 1.00 | 8:22 | 8:22 | 8:07 | 146 | 150 | 186 | 192 | 0 | 0 | 104 |
| 9. | 1.00 | 8:16 | 8:16 | 7:36 | 143 | 151 | 187 | 196 | 11 | 19 | 94 |
| 10. | 1.00 | 8:28 | 8:28 | 7:48 | 146 | 152 | 185 | 198 | 5 | 5 | 104 |
| 11. | 1.00 | 8:26 | 8:26 | 7:46 | 147 | 152 | 184 | 190 | 13 | 19 | 101 |
| 12. | 1.00 | 8:22 | 8:22 | 7:52 | 151 | 155 | 184 | 190 | 11 | 24 | 112 |
| 13. | 1.00 | 8:23 | 8:23 | 7:53 | 152 | 159 | 185 | 200 | 11 | 11 | 110 |
| 14. | 0.11 | 0:48 | 7:23 | 7:39 | 157 | 160 | 192 | 198 | 0 | 0 | 11 |
| Totals: | 13.11 | 1:51:40 | 8:31 | 7:32 | 142 | 160 | 185 | 200 | 128 | 118 | 1,393 |
Saturday 13 Miles
Sunday 13 Miles
