Workout for Sep 11th to Sep 17th -- Total 38 Miles.

Thursday. 8 Mile Tempo. Total 10 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	8:36	8:36	5:40	128	143	180	194	0	0	111
2.	1.00	7:40	7:40	7:22	149	153	195	208	0	0	114
3.	1.00	7:44	7:44	7:30	150	157	193	202	0	0	116
4.	1.00	7:48	7:48	7:29	155	158	193	202	10	0	122
5.	1.00	7:50	7:50	6:37	155	158	191	198	11	11	121
6.	1.00	7:37	7:37	7:19	157	161	194	202	0	0	121
7.	1.00	7:42	7:42	6:09	157	162	193	208	12	20	122
8.	1.00	7:47	7:47	7:00	156	162	191	204	0	0	122
9.	1.00	7:49	7:49	7:00	158	163	187	202	0	0	125
10.	1.00	12:07	12:07	7:13	133	160	167	184	5	0	67
11.	0.00	0:02	11:32	11:38	128	128	172	172	0	0	0
Totals:	10.00	1:22:48	8:16	5:40	148	163	187	208	33	30	1,141

Friday. Rest
Saturday. 12 Miles Easy

Sunday. 15 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	9:45	9:45	4:38	116	145	175	182	5	0	108
2.	1.00	8:33	8:33	8:04	136	142	180	184	0	0	117
3.	1.00	8:21	8:21	7:25	137	144	183	196	5	0	115
4.	1.00	8:32	8:32	7:59	142	149	181	194	0	0	120
5.	1.00	8:09	8:09	7:48	146	150	182	198	0	0	118
6.	1.00	8:17	8:17	7:52	146	151	185	194	5	0	120
7.	1.00	7:56	7:56	6:42	142	152	187	202	0	0	106
8.	1.00	8:10	8:10	7:46	148	151	187	198	5	0	120
9.	1.00	7:59	7:59	7:33	149	152	186	200	0	0	117
10.	1.00	8:04	8:04	7:51	149	153	190	198	0	0	117
11.	1.00	8:20	8:20	7:00	147	153	186	202	0	0	116
12.	1.00	8:15	8:15	7:55	148	152	186	200	8	16	114
13.	1.00	8:19	8:19	7:22	146	150	184	194	5	11	108
14.	1.00	8:23	8:23	7:32	148	154	181	192	6	5	114
15.	1.00	7:57	7:57	6:42	152	159	189	200	0	6	116
16.	0.00	0:02	8:09	7:12	158	158	196	196	0	0	0
Totals:	15.00	2:05:09	8:20	4:38	143	159	183	202	26	33	1,726

Workout for August 28th to Sep 2nd -- Total 45 Miles.

Monday. 15 Miles Long Run.

 

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	8:51	8:51	7:53	124	140	178	188	5	0	116
2.	1.00	8:16	8:16	6:33	136	144	177	196	0	0	117
3.	1.00	8:20	8:20	6:25	141	146	178	196	5	0	122
4.	1.00	8:39	8:39	7:59	141	147	180	190	0	0	125
5.	1.00	8:24	8:24	7:59	145	151	181	194	0	0	124
6.	1.00	8:38	8:38	7:53	140	152	181	192	5	0	119
7.	1.00	8:02	8:02	6:31	144	151	188	200	0	0	115
8.	1.00	8:33	8:33	7:42	139	156	181	192	5	0	111
9.	1.00	8:26	8:26	7:50	144	156	181	192	0	0	119
10.	1.00	8:10	8:10	7:02	150	158	187	200	0	0	124
11.	1.00	8:43	8:43	7:18	146	155	182	198	0	0	123
12.	1.00	8:59	8:59	7:24	143	154	182	196	25	32	108
13.	1.00	8:31	8:31	7:38	145	162	184	200	12	11	110
14.	1.00	8:19	8:19	7:02	151	160	183	200	0	5	124
15.	1.00	8:12	8:12	6:28	156	170	184	206	0	5	129
16.	0.01	0:04	6:43	7:04	170	170	194	194	0	0	1
Totals:	15.01	2:07:15	8:28	6:25	142	170	181	206	46	46	1,787

Tuesday. Rest

Wednesday. 6 Miles LT. Total 8 Miles.

Friday. 8 Miles Tempo. Total 10 Miles.

Saturday. 12 Miles Slow.