Workout for Dec 18th to Dec 24th, 2017 -- 30 Miles

Monday. Rest.

Tuesday. 7 Miles MP 1- 10 secs. 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	9:57	9:57	7:03	123	134	172	180	0	5	114
2.	1.00	9:05	9:05	8:03	131	145	179	200	0	0	114
3.	1.00	7:32	7:32	7:28	151	157	194	206	5	0	117
4.	1.00	7:25	7:25	7:08	157	159	195	206	17	8	118
5.	1.00	7:22	7:22	7:14	158	159	194	202	5	5	118
6.	1.00	7:33	7:33	7:11	156	159	190	206	6	5	119
7.	1.00	7:26	7:26	7:12	156	159	190	202	9	17	116
8.	1.00	7:27	7:27	6:10	157	161	192	202	0	0	118
9.	1.00	7:35	7:35	7:19	156	159	188	206	0	0	117
10.	1.00	9:47	9:47	7:24	137	158	175	184	5	0	62
11.	0.01	0:03	9:36	9:02	137	138	176	176	0	0	0
Totals:	10.01	1:21:17	8:07	6:10	148	161	187	206	36	33	1,113

Wednesday. Rest. 16 Miles Ride

Thursday.8 Miles Tempo. Total 12 Miles.

Friday. Rest. 12 Miles Ride

Saturday. 8 Miles Easy.

Sunday Rest

Workout for Dec 11th to Dec 17th, 2017 -- 41 Miles

Monday. 12 Miles Ride

Tuesday. Rest

Wednesday. 7 Miles Easy

Thursday. 10 Miles with 6 Miles MP.

 

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	9:44	9:44	8:17	125	131	180	188	5	0	115
2.	1.00	9:11	9:11	7:16	126	142	179	204	0	0	108
3.	1.00	7:40	7:40	7:28	146	149	195	206	0	5	115
4.	0.79	6:08	7:45	7:24	148	151	194	200	5	0	93
5.	0.21	1:43	8:15	7:12	151	155	186	196	0	0	26
Totals:	4.00	34:27	8:36	7:12	136	155	187	206	7	3	457

 

WORKOUT LAPS/SPLITS

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Loss (ft)	kCal
1.	1.00	7:51	7:51	7:23	151	156	192	200	0	124
2.	1.00	7:40	7:40	5:49	152	157	193	204	0	121
3.	1.00	7:54	7:54	7:17	151	155	187	202	0	123
4.	1.00	10:04	10:04	7:35	132	149	176	184	5	98
5.	1.00	9:59	9:59	9:14	130	139	177	182	0	86
6.	0.01	0:02	8:54	9:44	129	129	180	180	0	0
Totals:	5.01	43:33	8:42	5:49	143	157	185	204	3	552

Friday. Rest

Saturday. 8 Miles Easy

Sunday. 16 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	9:44	9:44	6:11	125	136	175	182	0	0	119
2.	1.00	8:38	8:38	6:59	134	141	178	192	0	0	116
3.	1.00	8:35	8:35	7:41	142	148	178	188	5	0	123
4.	1.00	8:18	8:18	7:55	146	151	181	194	5	0	122
5.	1.00	8:39	8:39	7:43	144	149	178	196	0	0	122
6.	1.00	8:36	8:36	7:31	141	147	183	196	0	0	110
7.	1.00	8:19	8:19	7:52	146	149	182	196	5	0	116
8.	1.00	8:04	8:04	7:44	147	150	191	202	0	0	112
9.	1.00	8:13	8:13	7:06	147	154	189	198	0	0	113
10.	1.00	8:32	8:32	7:56	144	149	185	194	5	0	103
11.	1.00	8:40	8:40	7:47	141	147	180	196	0	0	86
12.	1.00	8:38	8:38	8:17	141	145	183	198	0	5	75
13.	1.00	9:03	9:03	8:11	141	146	182	194	31	28	81
14.	1.00	8:51	8:51	7:31	140	148	182	196	12	16	73
15.	1.00	9:20	9:20	7:23	135	145	181	202	0	5	56
16.	1.00	9:14	9:14	7:03	137	147	181	202	0	6	62
17.	0.01	0:04	8:27	7:29	148	148	198	198	0	0	0
Totals:	16.01	2:19:36	8:43	6:11	141	154	182	202	52	49	1,589