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

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