Final Long Run before the Napa Marathon

  

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	8:38	8:38	7:24	129	144	186	192	41	56	116
2.	1.00	8:29	8:29	7:53	139	148	185	190	35	39	119
3.	1.00	8:06	8:06	6:25	136	145	184	198	0	6	110
4.	1.00	8:16	8:16	7:57	139	146	186	192	0	0	111
5.	1.00	8:09	8:09	7:43	142	146	188	194	0	0	112
6.	1.00	7:58	7:58	7:33	146	149	189	194	6	0	114
7.	1.00	7:51	7:51	7:18	148	152	189	194	0	0	114
8.	1.00	7:39	7:39	7:17	150	156	192	202	0	0	114
9.	1.00	7:26	7:26	6:49	152	156	196	206	0	10	112
10.	1.00	7:25	7:25	7:15	152	156	197	206	0	0	110
11.	1.00	7:23	7:23	6:57	155	158	199	210	14	6	113
12.	1.00	7:14	7:14	6:56	155	159	198	208	0	0	112
13.	0.01	0:02	6:58	7:06	159	159	200	200	0	0	0
Totals:	12.01	1:34:43	7:53	6:25	145	159	191	210	89	108	1,357

Long Run -- 2/6/2022 18 Miles with 12 Mile Tempo

 See the pace splits as the below:

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	9:46	9:46	8:36	123	137	179	188	43	41	115
2.	1.00	9:27	9:27	8:55	130	135	181	192	6	0	114
3.	1.00	8:49	8:49	8:17	137	142	186	196	0	5	115
4.	1.00	8:41	8:41	7:46	139	145	186	196	6	0	114
5.	1.00	8:23	8:23	8:05	141	146	188	196	0	0	112
6.	1.00	8:37	8:37	6:31	132	144	185	210	30	58	94
7.	1.00	7:27	7:27	7:00	143	148	196	204	5	0	101
8.	1.00	7:31	7:31	7:10	143	147	196	210	0	0	100
9.	1.00	7:36	7:36	7:15	144	149	196	202	5	0	100
10.	1.00	7:33	7:33	7:17	145	149	194	200	10	0	101
11.	1.00	7:35	7:35	7:12	145	149	192	204	0	5	97
12.	1.00	7:35	7:35	7:11	147	153	193	198	28	28	101
13.	1.00	7:25	7:25	6:47	145	153	195	212	16	30	96
14.	1.00	7:34	7:34	7:12	151	155	193	200	7	5	107
15.	1.00	7:24	7:24	7:11	152	155	195	200	0	16	105
16.	1.00	7:33	7:33	6:55	149	155	194	200	0	5	94
17.	1.00	7:37	7:37	7:24	149	153	194	202	0	0	91
18.	1.00	7:26	7:26	7:08	152	158	194	200	5	0	99
19.	0.01	0:03	6:51	7:06	157	158	198	200	0	0	0
Totals:	18.01	2:24:09	8:00	6:31	142	158	191	212	148	177	1,856

9 Mile Tempo Run -- Training

 One of my best tempo runs for the past two years. I feel very good this training season. I think I can keep the best fitness level and will do well for March 6, 2022 Napa 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.	1.00	7:26	7:26	6:03	142	149	196	214	38	28	109
2.	1.00	7:17	7:17	6:32	151	156	198	212	28	43	112
3.	1.00	7:19	7:19	6:30	151	156	197	206	31	25	112
4.	1.00	7:16	7:16	6:40	152	159	198	208	51	53	111
5.	1.00	7:15	7:15	6:40	154	158	198	208	36	46	112
6.	1.00	7:19	7:19	6:28	155	160	198	210	37	45	113
7.	1.00	7:23	7:23	6:44	155	160	197	208	47	35	113
8.	1.00	7:20	7:20	6:36	156	161	197	210	45	53	112
9.	1.00	7:27	7:27	6:25	156	161	198	210	62	52	113
10.	0.01	0:02	4:15	6:20	154	155	211	212	0	0	0
Totals:	9.01	1:06:09	7:20	6:03	152	161	197	214	361	367	1,007