Sunday, February 27, 2022

Final Long Run before the Napa Marathon

  

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:388:387:241291441861924156116
2.1.008:298:297:531391481851903539119
3.1.008:068:066:2513614518419806110
4.1.008:168:167:5713914618619200111
5.1.008:098:097:4314214618819400112
6.1.007:587:587:3314614918919460114
7.1.007:517:517:1814815218919400114
8.1.007:397:397:1715015619220200114
9.1.007:267:266:49152156196206010112
10.1.007:257:257:1515215619720600110
11.1.007:237:236:57155158199210146113
12.1.007:147:146:5615515919820800112
13.0.010:026:587:06159159200200000
Totals:12.011:34:437:536:25145159191210891081,357

Monday, February 7, 2022

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

 See the pace splits as the below:


LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:469:468:361231371791884341115
2.1.009:279:278:5513013518119260114
3.1.008:498:498:1713714218619605115
4.1.008:418:417:4613914518619660114
5.1.008:238:238:0514114618819600112
6.1.008:378:376:31132144185210305894
7.1.007:277:277:0014314819620450101
8.1.007:317:317:1014314719621000100
9.1.007:367:367:1514414919620250100
10.1.007:337:337:17145149194200100101
11.1.007:357:357:121451491922040597
12.1.007:357:357:111471531931982828101
13.1.007:257:256:47145153195212163096
14.1.007:347:347:1215115519320075107
15.1.007:247:247:11152155195200016105
16.1.007:337:336:551491551942000594
17.1.007:377:377:241491531942020091
18.1.007:267:267:081521581942005099
19.0.010:036:517:06157158198200000
Totals:18.012:24:098:006:311421581912121481771,856

Thursday, February 3, 2022

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

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.007:267:266:031421491962143828109
2.1.007:177:176:321511561982122843112
3.1.007:197:196:301511561972063125112
4.1.007:167:166:401521591982085153111
5.1.007:157:156:401541581982083646112
6.1.007:197:196:281551601982103745113
7.1.007:237:236:441551601972084735113
8.1.007:207:206:361561611972104553112
9.1.007:277:276:251561611982106252113
10.0.010:024:156:20154155211212000
Totals:9.011:06:097:206:031521611972143613671,007