Tuesday, May 10, 2022

4X400m, plus 3 Mile Tempo. Ready for the weekend, Half Marathon Race

 

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. 0.26 1:38 6:22 5:20 120 146 204 216 0 0 20
2. 0.26 1:39 6:16 5:20 124 146 192 212 0 0 22
3. 0.26 1:38 6:24 5:31 135 150 201 220 17 18 23
4. 0.24 1:30 6:20 5:24 129 150 198 210 7 5 20
5. 1.00 6:46 6:46 5:48 139 151 201 214 47 51 102
6. 1.00 6:50 6:50 6:04 150 155 198 210 33 28 110
7. 1.00 6:45 6:45 6:14 152 154 198 210 20 25 110
8. 0.11 0:41 6:24 6:20 154 156 202 204 8 9 11
Totals: 4.12 27:31 6:40 5:20 141 156 199 220 128 125 418

Sunday, May 8, 2022

Progressive Long Run 05/08/22 -- 1:47:46 for 14 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 9:48 9:48 8:27 114 121 175 188 42 35 105
2. 1.00 8:54 8:54 8:11 121 132 178 188 46 45 102
3. 1.00 8:08 8:08 7:50 133 139 185 190 0 5 107
4. 1.00 8:02 8:02 7:31 136 142 186 192 0 0 109
5. 1.00 7:55 7:55 7:14 139 144 187 196 0 0 111
6. 1.00 7:58 7:58 7:29 138 142 187 196 10 0 105
7. 1.00 7:37 7:37 7:29 142 146 191 198 0 0 106
8. 1.00 7:22 7:22 6:53 144 148 192 198 22 22 105
9. 1.00 7:08 7:08 6:52 149 153 193 198 16 24 109
10. 1.00 7:00 7:00 5:55 153 157 197 206 6 5 112
11. 1.00 6:56 6:56 6:08 154 157 198 204 5 16 112
12. 1.00 6:55 6:55 6:42 155 158 199 206 0 5 111
13. 1.00 6:59 6:59 6:50 155 158 200 206 0 0 112
14. 1.00 6:53 6:53 6:36 158 162 201 210 5 0 113
15. 0.01 0:02 5:40 6:50 160 160 204 204 0 0 0
Totals: 14.01 1:47:46 7:41 5:55 142 162 190 210 141 141 1,519

Thursday, April 14, 2022

5 Mile tempo at below 7:00 pace -- 04/14/2022

  

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:199:191:2211713117418420832106
2.1.009:359:358:411211291761821212103
3.1.007:007:006:16141153194206516103
4.1.006:546:546:35155158196206226111
5.1.006:566:566:291571601972101023113
6.1.006:546:546:30157159195204116112
7.1.006:536:536:251601641972104138114
8.1.0011:1311:136:351301611621985578
9.1.009:239:237:481271341781860052
10.0.010:037:407:55130130186186000
Totals:9.011:14:158:141:22140164185210302121892

Thursday, April 7, 2022

PR on 04/03/2022 Sactown 10 Miler Race -- Pace 6:56

  

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.007:037:036:1914215419220655101
2.1.006:596:596:5115716019720805109
3.1.007:007:006:3915916219720656111
4.1.007:017:016:361621651962083018113
5.1.006:566:566:311641671982041716113
6.1.006:536:536:331651681972041111113
7.1.006:496:496:31167169198204023113
8.1.006:566:566:25168170196204230115
9.1.007:047:046:521681711972041822118
10.1.006:436:435:44171176201210018114
11.0.070:235:525:21177179216222007
Totals:10.071:09:556:565:211621791972221021121,127