Workout from March 4th to March 10th. Total 44 Miles

Tuesday. 6X800m + 1 Mile Tempo. Total 8 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	9:32	9:32	8:49	120	130	175	180	5	5	108
2.	1.00	8:51	8:51	8:04	127	140	181	188	5	5	101
3.	1.00	6:14	6:14	5:02	142	166	209	226	9	24	87
4.	1.00	6:21	6:21	5:31	147	167	205	224	33	39	90
5.	1.00	6:25	6:25	5:36	143	164	205	224	5	10	85
6.	1.00	6:52	6:52	6:30	159	163	198	206	35	31	108
7.	1.00	9:19	9:19	6:19	138	163	175	200	5	5	97
8.	1.00	8:18	8:18	7:38	144	148	185	190	5	6	103
9.	0.01	0:02	8:04	8:21	146	146	186	186	0	0	0
Totals:	8.01	1:01:59	7:44	5:02	140	167	192	226	89	112	779

Wednesday. 10 Miles Easy

Thursday. 2 Miles Easy

Friday. 8 Miles Easy

Saturday. 16 Miles LSD

 

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	8:50	122	136	179	184	35	29	112
2.	1.00	9:21	9:21	8:50	128	134	179	184	11	21	108
3.	1.00	9:48	9:48	8:21	127	134	178	182	16	17	106
4.	1.00	9:01	9:01	7:46	137	144	182	190	29	18	113
5.	1.00	8:38	8:38	6:50	140	144	183	190	17	13	111
6.	1.00	8:22	8:22	7:52	141	147	185	190	12	16	108
7.	1.00	8:20	8:20	7:44	136	147	185	194	12	13	95
8.	1.00	7:57	7:57	7:36	144	147	190	196	0	0	105
9.	1.00	7:58	7:58	7:41	146	150	189	194	13	13	106
10.	1.00	8:09	8:09	7:23	147	152	189	196	22	12	108
11.	1.00	8:15	8:15	7:52	143	148	187	192	5	0	97
12.	1.00	8:16	8:16	7:43	142	146	186	192	0	5	90
13.	1.00	8:23	8:23	8:03	141	144	186	194	0	5	77
14.	1.00	8:28	8:28	8:03	140	145	186	192	5	5	70
15.	1.00	8:45	8:45	8:05	138	144	183	194	19	23	63
16.	1.00	8:41	8:41	7:38	141	147	183	194	25	28	75
17.	0.01	0:03	6:28	8:41	143	144	184	184	0	0	0
Totals:	16.01	2:18:21	8:38	7:11	138	152	184	196	197	203	1,544

Workout from Feb 25th to March 3rd. Total 42 Miles

Monday. 8 Miles Easy.

Thursday. 5 Miles AM(5X600m). Then 8 Miles. Total 13 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	9:12	9:12	8:31	126	136	179	192	5	0	110
2.	1.00	8:37	8:37	8:11	137	143	181	188	0	0	114
3.	0.15	1:17	8:47	8:15	135	140	183	188	0	0	16
4.	0.42	2:29	5:54	5:03	150	168	214	222	0	7	35
5.	0.41	2:33	6:17	4:58	152	167	207	218	0	0	36
6.	0.42	2:35	6:10	5:04	150	168	208	218	0	0	36
7.	0.40	2:37	6:29	5:06	150	168	205	216	9	6	36
8.	0.46	2:56	6:20	5:05	140	171	205	224	5	12	36
9.	0.88	8:31	9:41	8:25	137	144	177	182	0	11	93
Totals:	5.14	40:50	7:56	4:58	140	171	192	224	13	30	512

Friday. 8 Miles Easy.

Sunday. 13 Miles.

Workout from Feb 18th to Feb 24th. Total 33 Miles

Monday. 8 Miles Easy

Tuesday. Rest

Wednesday. Rest

Thursday. Rest

Friday. 9 Miles Tempo

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	9:23	9:23	7:59	122	141	179	188	12	22	105
2.	1.00	7:21	7:21	6:52	145	152	189	196	28	34	104
3.	1.00	7:16	7:16	7:06	149	153	190	196	41	41	105
4.	1.00	7:22	7:22	6:47	150	156	189	200	93	96	106
5.	1.00	7:12	7:12	6:47	153	157	190	198	47	31	105
6.	1.00	7:13	7:13	6:56	155	159	190	196	56	49	106
7.	1.00	7:18	7:18	6:55	155	159	190	196	12	33	107
8.	1.00	7:15	7:15	6:55	156	161	192	200	14	12	106
9.	1.00	7:06	7:06	6:57	158	161	193	196	12	15	106
10.	1.00	7:12	7:12	6:53	157	161	192	198	36	39	106
11.	0.18	1:24	7:48	6:56	160	163	188	196	15	10	21
Totals:	10.18	1:16:07	7:28	6:47	149	162	189	200	351	364	1,077

Saturday. Hiking for 20 miles at Sunol Rose Peak.

Sunday. 16 Miles LSD