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

  

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	9:19	9:19	1:22	117	131	174	184	208	32	106
2.	1.00	9:35	9:35	8:41	121	129	176	182	12	12	103
3.	1.00	7:00	7:00	6:16	141	153	194	206	5	16	103
4.	1.00	6:54	6:54	6:35	155	158	196	206	22	6	111
5.	1.00	6:56	6:56	6:29	157	160	197	210	10	23	113
6.	1.00	6:54	6:54	6:30	157	159	195	204	11	6	112
7.	1.00	6:53	6:53	6:25	160	164	197	210	41	38	114
8.	1.00	11:13	11:13	6:35	130	161	162	198	5	5	78
9.	1.00	9:23	9:23	7:48	127	134	178	186	0	0	52
10.	0.01	0:03	7:40	7:55	130	130	186	186	0	0	0
Totals:	9.01	1:14:15	8:14	1:22	140	164	185	210	302	121	892

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

  

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	7:03	7:03	6:19	142	154	192	206	5	5	101
2.	1.00	6:59	6:59	6:51	157	160	197	208	0	5	109
3.	1.00	7:00	7:00	6:39	159	162	197	206	5	6	111
4.	1.00	7:01	7:01	6:36	162	165	196	208	30	18	113
5.	1.00	6:56	6:56	6:31	164	167	198	204	17	16	113
6.	1.00	6:53	6:53	6:33	165	168	197	204	11	11	113
7.	1.00	6:49	6:49	6:31	167	169	198	204	0	23	113
8.	1.00	6:56	6:56	6:25	168	170	196	204	23	0	115
9.	1.00	7:04	7:04	6:52	168	171	197	204	18	22	118
10.	1.00	6:43	6:43	5:44	171	176	201	210	0	18	114
11.	0.07	0:23	5:52	5:21	177	179	216	222	0	0	7
Totals:	10.07	1:09:55	6:56	5:21	162	179	197	222	102	112	1,127

A few Tempo Trainings for the Half Marathon -- March 24, March 31 for the pace of 7 for 4 miles.

 1)March 31, 2022

 

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	8:55	8:55	8:08	128	138	179	188	44	41	112
2.	1.00	8:45	8:45	8:05	133	140	181	188	18	12	113
3.	1.00	6:57	6:57	6:07	149	158	194	208	0	11	104
4.	1.00	6:55	6:55	6:31	158	163	198	208	10	7	111
5.	1.00	6:56	6:56	6:30	161	164	198	206	12	10	113
6.	1.00	6:56	6:56	6:19	161	164	199	214	12	10	113
7.	1.00	8:50	8:50	6:25	137	164	180	204	38	44	91
8.	0.07	0:36	9:14	7:28	137	142	182	188	0	0	5
Totals:	7.07	54:54	7:46	6:07	146	164	189	214	125	128	762

 2)March 24, 2022

 

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	9:28	9:28	8:52	126	136	175	182	33	37	114
2.	1.00	9:11	9:11	8:21	125	133	178	186	11	16	105
3.	1.00	7:03	7:03	6:10	149	158	198	210	11	5	106
4.	1.00	6:56	6:56	6:20	158	161	197	202	0	5	110
5.	1.00	6:55	6:55	6:18	160	162	199	210	11	6	111
6.	1.00	6:59	6:59	6:19	161	164	199	212	32	35	113
7.	1.00	9:23	9:23	6:43	140	162	176	186	5	0	99
8.	1.00	9:17	9:17	8:08	136	141	181	188	5	5	77
9.	0.00	0:02	7:35	9:14	140	140	180	180	0	0	0
Totals:	8.00	1:05:16	8:09	6:19	144	164	187	212	98	95	835