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Marathon Training Plan
Sub 3:30 Abingdon
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Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
---|---|---|---|---|---|---|---|
Week 1 |
4mi
00:35:03
Split Summary
====
1) - 4m - 35:01(8:45/m) - 508cal
2) - 0m - 2(12:24/m)
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 3.6%
Pace Zone: 7:20-7:39/mile: 4.5%
Pace Zone: 7:40-7:59/mile: 7.9%
Pace Zone: 8:00-8:19/mile: 11.6%
Pace Zone: 8:20-8:39/mile: 14.3%
Pace Zone: 8:40-8:59/mile: 10.3%
Pace Zone: 9:00-9:19/mile: 12.6%
Pace Zone: 9:20-9:39/mile: 6.9%
Pace Zone: 9:40-9:59/mile: 5.1%
Pace Zone: 10:00-10:19/mile: 4.9%
Pace Zone: 10:20-10:39/mile: 1.9%
Pace Zone: 10:40-10:59/mile: 3.6%
Pace Zone: 11:00-11:19/mile: 1.9%
Pace Zone: 11:20-11:39/mile: 1.3%
|
4mi
00:34:40
Split Summary
====
1) - 4m - 34:40(8:40/m) - 531cal
Pace Zone Summary
====
Pace Zone: 6:40-6:59/mile: 1.5%
Pace Zone: 7:00-7:19/mile: 1.7%
Pace Zone: 7:20-7:39/mile: 4.5%
Pace Zone: 7:40-7:59/mile: 9.9%
Pace Zone: 8:00-8:19/mile: 14.2%
Pace Zone: 8:20-8:39/mile: 15.9%
Pace Zone: 8:40-8:59/mile: 14.9%
Pace Zone: 9:00-9:19/mile: 13.4%
Pace Zone: 9:20-9:39/mile: 8%
Pace Zone: 9:40-9:59/mile: 4.5%
Pace Zone: 10:00-10:19/mile: 4.1%
Pace Zone: 10:20-10:39/mile: 2.2%
Pace Zone: 10:40-10:59/mile: 1.5%
|
7.9mi
01:10:24
Split Summary
====
1) - 5m - 44:06(8:49/m) - 651cal
2) - 1m - 9:02(9:02/m) - 128cal
3) - 1m - 8:51(8:51/m) - 132cal
4) - 0.94m - 8:25(8:55/m) - 123cal
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 1.1%
Pace Zone: 6:40-6:59/mile: 1.8%
Pace Zone: 7:00-7:19/mile: 2%
Pace Zone: 7:20-7:39/mile: 6%
Pace Zone: 7:40-7:59/mile: 10.4%
Pace Zone: 8:00-8:19/mile: 14.1%
Pace Zone: 8:20-8:39/mile: 14.4%
Pace Zone: 8:40-8:59/mile: 11.8%
Pace Zone: 9:00-9:19/mile: 8.2%
Pace Zone: 9:20-9:39/mile: 6.1%
Pace Zone: 9:40-9:59/mile: 4.2%
Pace Zone: 10:00-10:19/mile: 2.4%
Pace Zone: 10:20-10:39/mile: 2.4%
Pace Zone: 10:40-10:59/mile: 1.6%
Pace Zone: 11:20-11:39/mile: 1.1%
Pace Zone: 11:40-11:59/mile: 1.3%
Pace Zone: 12:00-12:19/mile: 1.1%
|
10mi
01:26:53
Split Summary
====
1) - 10m - 1:26:53(8:41/m) - 1315cal
Pace Zone Summary
====
Pace Zone: 6:40-6:59/mile: 1.2%
Pace Zone: 7:00-7:19/mile: 3.4%
Pace Zone: 7:20-7:39/mile: 5.4%
Pace Zone: 7:40-7:59/mile: 11.2%
Pace Zone: 8:00-8:19/mile: 14.2%
Pace Zone: 8:20-8:39/mile: 15.8%
Pace Zone: 8:40-8:59/mile: 14.6%
Pace Zone: 9:00-9:19/mile: 10%
Pace Zone: 9:20-9:39/mile: 7.3%
Pace Zone: 9:40-9:59/mile: 4.5%
Pace Zone: 10:00-10:19/mile: 3.5%
Pace Zone: 10:20-10:39/mile: 1.9%
Pace Zone: 10:40-10:59/mile: 1.2%
Pace Zone: 11:00-11:19/mile: 1.6%
|
|||
Week 2 |
4mi
00:35:23
Split Summary
====
1) - 4m - 35:23(8:51/m) - 524cal
Pace Zone Summary
====
Pace Zone: 6:40-6:59/mile: 2.2%
Pace Zone: 7:00-7:19/mile: 1.8%
Pace Zone: 7:20-7:39/mile: 3.3%
Pace Zone: 7:40-7:59/mile: 4.6%
Pace Zone: 8:00-8:19/mile: 12.3%
Pace Zone: 8:20-8:39/mile: 14.3%
Pace Zone: 8:40-8:59/mile: 18.5%
Pace Zone: 9:00-9:19/mile: 13.4%
Pace Zone: 9:20-9:39/mile: 11%
Pace Zone: 9:40-9:59/mile: 5.9%
Pace Zone: 10:00-10:19/mile: 3.3%
Pace Zone: 10:20-10:39/mile: 2.9%
Pace Zone: 10:40-10:59/mile: 2%
|
Race
6.3mi
00:44:47
Split Summary
====
1) - 1m - 6:47(6:47/m) - 127cal
2) - 1.5m - 10:51(7:14/m) - 197cal
3) - 0.5m - 3:54(7:51/m) - 66cal
4) - 1.5m - 10:42(7:08/m) - 199cal
5) - 0.5m - 3:37(7:17/m) - 66cal
6) - 1.28m - 8:55(6:58/m) - 170cal
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 1.7%
Pace Zone: 5:40-5:59/mile: 2.8%
Pace Zone: 6:00-6:19/mile: 4.5%
Pace Zone: 6:20-6:39/mile: 11.4%
Pace Zone: 6:40-6:59/mile: 18.4%
Pace Zone: 7:00-7:19/mile: 20.6%
Pace Zone: 7:20-7:39/mile: 13.1%
Pace Zone: 7:40-7:59/mile: 9.3%
Pace Zone: 8:00-8:19/mile: 5.3%
Pace Zone: 8:20-8:39/mile: 2.7%
Pace Zone: 8:40-8:59/mile: 2.3%
Pace Zone: 9:00-9:19/mile: 2.2%
1.8mi
00:15:41
Split Summary
====
1) - 1m - 8:46(8:46/m) - 129cal
2) - 0.76m - 6:55(9:07/m) - 100cal
Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 1.5%
Pace Zone: 7:40-7:59/mile: 6.1%
Pace Zone: 8:00-8:19/mile: 12.6%
Pace Zone: 8:20-8:39/mile: 18.7%
Pace Zone: 8:40-8:59/mile: 15.2%
Pace Zone: 9:00-9:19/mile: 13.6%
Pace Zone: 9:20-9:39/mile: 12.1%
Pace Zone: 9:40-9:59/mile: 4.5%
Pace Zone: 10:00-10:19/mile: 6.6%
Pace Zone: 10:20-10:39/mile: 4%
|
5mi
00:44:01
Split Summary
====
1) - 5m - 44:01(8:48/m) - 657cal
Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 2.4%
Pace Zone: 7:40-7:59/mile: 6.7%
Pace Zone: 8:00-8:19/mile: 14.2%
Pace Zone: 8:20-8:39/mile: 14.5%
Pace Zone: 8:40-8:59/mile: 20.4%
Pace Zone: 9:00-9:19/mile: 14.9%
Pace Zone: 9:20-9:39/mile: 9.3%
Pace Zone: 9:40-9:59/mile: 6.7%
Pace Zone: 10:00-10:19/mile: 3.3%
Pace Zone: 10:20-10:39/mile: 2.2%
|
4mi
00:32:59
Split Summary
====
1) - 1m - 8:50(8:50/m) - 129cal
2) - 2m - 15:07(7:33/m) - 267cal
3) - 1m - 9:02(9:02/m) - 131cal
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 1.9%
Pace Zone: 6:40-6:59/mile: 5.3%
Pace Zone: 7:00-7:19/mile: 9.1%
Pace Zone: 7:20-7:39/mile: 12.4%
Pace Zone: 7:40-7:59/mile: 13.4%
Pace Zone: 8:00-8:19/mile: 8.4%
Pace Zone: 8:20-8:39/mile: 11%
Pace Zone: 8:40-8:59/mile: 12.2%
Pace Zone: 9:00-9:19/mile: 7.2%
Pace Zone: 9:20-9:39/mile: 5.7%
Pace Zone: 9:40-9:59/mile: 4.5%
Pace Zone: 10:00-10:19/mile: 1.7%
|
5mi
00:44:15
Split Summary
====
1) - 5m - 44:15(8:51/m) - 653cal
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 1.1%
Pace Zone: 7:20-7:39/mile: 2.2%
Pace Zone: 7:40-7:59/mile: 5.4%
Pace Zone: 8:00-8:19/mile: 11.5%
Pace Zone: 8:20-8:39/mile: 19.1%
Pace Zone: 8:40-8:59/mile: 22.8%
Pace Zone: 9:00-9:19/mile: 13.7%
Pace Zone: 9:20-9:39/mile: 9%
Pace Zone: 9:40-9:59/mile: 5.6%
Pace Zone: 10:00-10:19/mile: 2.5%
Pace Zone: 10:20-10:39/mile: 2.2%
Pace Zone: 10:40-10:59/mile: 1.1%
|
11mi
01:37:56
Split Summary
====
1) - 11m - 1:37:56(8:54/m) - 1436cal
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 3.4%
Pace Zone: 7:20-7:39/mile: 5.1%
Pace Zone: 7:40-7:59/mile: 10.7%
Pace Zone: 8:00-8:19/mile: 10.9%
Pace Zone: 8:20-8:39/mile: 13.5%
Pace Zone: 8:40-8:59/mile: 13.6%
Pace Zone: 9:00-9:19/mile: 8.9%
Pace Zone: 9:20-9:39/mile: 6.3%
Pace Zone: 9:40-9:59/mile: 4.9%
Pace Zone: 10:00-10:19/mile: 3.7%
Pace Zone: 10:20-10:39/mile: 3.7%
Pace Zone: 10:40-10:59/mile: 2%
Pace Zone: 11:00-11:19/mile: 1.7%
Pace Zone: 11:20-11:39/mile: 1.4%
|
|
Week 3 |
4mi
00:35:26
Split Summary
====
1) - 4m - 35:26(8:52/m) - 521cal
Pace Zone Summary
====
Pace Zone: 7:40-7:59/mile: 3%
Pace Zone: 8:00-8:19/mile: 8.4%
Pace Zone: 8:20-8:39/mile: 17.1%
Pace Zone: 8:40-8:59/mile: 27.8%
Pace Zone: 9:00-9:19/mile: 22.9%
Pace Zone: 9:20-9:39/mile: 10.5%
Pace Zone: 9:40-9:59/mile: 4%
Pace Zone: 10:00-10:19/mile: 1.4%
Pace Zone: 10:20-10:39/mile: 1.2%
|
7mi
00:57:40
Split Summary
====
1) - 1m - 8:56(8:56/m) - 129cal
2) - 1m - 7:25(7:25/m) - 133cal
3) - 0.25m - 2:33(10:17/m) - 35cal
4) - 1m - 7:19(7:19/m) - 131cal
5) - 0.25m - 2:38(10:36/m) - 35cal
6) - 1m - 7:19(7:19/m) - 132cal
7) - 0.25m - 2:53(11:37/m) - 32cal
8) - 1m - 7:16(7:16/m) - 131cal
9) - 0.25m - 2:35(10:23/m) - 34cal
10) - 1m - 8:47(8:47/m) - 132cal
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 2.8%
Pace Zone: 6:40-6:59/mile: 8.1%
Pace Zone: 7:00-7:19/mile: 16.6%
Pace Zone: 7:20-7:39/mile: 12.4%
Pace Zone: 7:40-7:59/mile: 8.8%
Pace Zone: 8:00-8:19/mile: 5.3%
Pace Zone: 8:20-8:39/mile: 6.9%
Pace Zone: 8:40-8:59/mile: 6.8%
Pace Zone: 9:00-9:19/mile: 5.5%
Pace Zone: 9:20-9:39/mile: 3.5%
Pace Zone: 9:40-9:59/mile: 3.8%
Pace Zone: 10:00-10:19/mile: 3.1%
Pace Zone: 10:20-10:39/mile: 3.5%
Pace Zone: 10:40-10:59/mile: 2.4%
Pace Zone: 11:00-11:19/mile: 3.1%
Pace Zone: 11:20-11:39/mile: 1.4%
Pace Zone: 12:20-12:39/mile: 1.2%
|
7.5mi
01:06:26
Split Summary
====
1) - 7m - 1:02:02(8:52/m) - 160bpm avge - 216bpm max - 924cal
2) - 0.49m - 4:24(9:01/m) - 149bpm avge - 152bpm max - 65cal
Heart Rate Zone Summary
====
HR Zone: undefined: 100%
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 1.2%
Pace Zone: 6:40-6:59/mile: 1.4%
Pace Zone: 7:00-7:19/mile: 3.5%
Pace Zone: 7:20-7:39/mile: 5.2%
Pace Zone: 7:40-7:59/mile: 8.8%
Pace Zone: 8:00-8:19/mile: 12.3%
Pace Zone: 8:20-8:39/mile: 12.8%
Pace Zone: 8:40-8:59/mile: 11.4%
Pace Zone: 9:00-9:19/mile: 11%
Pace Zone: 9:20-9:39/mile: 6.7%
Pace Zone: 9:40-9:59/mile: 5.8%
Pace Zone: 10:00-10:19/mile: 4.2%
Pace Zone: 10:20-10:39/mile: 2.5%
Pace Zone: 10:40-10:59/mile: 1.8%
Pace Zone: 11:00-11:19/mile: 1.5%
Pace Zone: 11:40-11:59/mile: 1.2%
|
6.8mi
01:01:17
Split Summary
====
1) - 4m - 35:03(8:46/m) - 503cal
2) - 1m - 9:15(9:15/m) - 130cal
3) - 1m - 9:41(9:41/m) - 132cal
4) - 0.84m - 7:19(8:44/m) - 112cal
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 1.1%
Pace Zone: 6:20-6:39/mile: 2.2%
Pace Zone: 6:40-6:59/mile: 2.9%
Pace Zone: 7:00-7:19/mile: 5%
Pace Zone: 7:20-7:39/mile: 8.5%
Pace Zone: 7:40-7:59/mile: 9.9%
Pace Zone: 8:00-8:19/mile: 8.7%
Pace Zone: 8:20-8:39/mile: 8.2%
Pace Zone: 8:40-8:59/mile: 10.8%
Pace Zone: 9:00-9:19/mile: 10.7%
Pace Zone: 9:20-9:39/mile: 9.7%
Pace Zone: 9:40-9:59/mile: 4.7%
Pace Zone: 10:00-10:19/mile: 2.9%
Pace Zone: 10:40-10:59/mile: 1.1%
|
13.3mi
01:52:00
Split Summary
====
1) - 13m - 1:48:48(8:22/m) - 1717cal
2) - 0.29m - 3:12(11:15/m) - 36cal
Pace Zone Summary
====
Pace Zone: 6:40-6:59/mile: 2.9%
Pace Zone: 7:00-7:19/mile: 5%
Pace Zone: 7:20-7:39/mile: 8.5%
Pace Zone: 7:40-7:59/mile: 13.2%
Pace Zone: 8:00-8:19/mile: 14.5%
Pace Zone: 8:20-8:39/mile: 15.5%
Pace Zone: 8:40-8:59/mile: 12.3%
Pace Zone: 9:00-9:19/mile: 7.8%
Pace Zone: 9:20-9:39/mile: 5.4%
Pace Zone: 9:40-9:59/mile: 3.2%
Pace Zone: 10:00-10:19/mile: 2.3%
Pace Zone: 10:20-10:39/mile: 1.8%
Pace Zone: 11:00-11:19/mile: 1.3%
|
||
Week 4 |
4.1mi
00:37:09
Split Summary
====
1) - 4m - 35:45(8:56/m) - 526cal
2) - 0.14m - 1:24(10:14/m) - 18cal
Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 1.5%
Pace Zone: 7:40-7:59/mile: 3.9%
Pace Zone: 8:00-8:19/mile: 6.8%
Pace Zone: 8:20-8:39/mile: 16.2%
Pace Zone: 8:40-8:59/mile: 19.7%
Pace Zone: 9:00-9:19/mile: 19.7%
Pace Zone: 9:20-9:39/mile: 13.8%
Pace Zone: 9:40-9:59/mile: 9%
Pace Zone: 10:00-10:19/mile: 3.1%
Pace Zone: 10:20-10:39/mile: 2.6%
Pace Zone: 10:40-10:59/mile: 1.1%
|
5.7mi
00:45:46
Split Summary
====
1) - 1m - 8:44(8:44/m) - 134cal
2) - 0.5m - 3:18(6:38/m) - 64cal
3) - 0.12m - 1:11(9:29/m) - 18cal
4) - 0.5m - 3:23(6:49/m) - 64cal
5) - 0.12m - 1:12(9:41/m) - 16cal
6) - 0.5m - 3:25(6:53/m) - 65cal
7) - 0.12m - 1:21(10:50/m) - 17cal
8) - 0.5m - 3:28(6:58/m) - 65cal
9) - 0.12m - 1:22(10:59/m) - 18cal
10) - 0.5m - 3:26(6:54/m) - 64cal
11) - 0.12m - 1:20(10:42/m) - 18cal
12) - 0.5m - 3:21(6:45/m) - 64cal
13) - 0.12m - 1:20(10:44/m) - 18cal
14) - 1m - 8:55(8:55/m) - 132cal
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 1.4%
Pace Zone: 5:40-5:59/mile: 1.7%
Pace Zone: 6:00-6:19/mile: 4.3%
Pace Zone: 6:20-6:39/mile: 7.5%
Pace Zone: 6:40-6:59/mile: 11.6%
Pace Zone: 7:00-7:19/mile: 9.6%
Pace Zone: 7:20-7:39/mile: 6.5%
Pace Zone: 7:40-7:59/mile: 4.5%
Pace Zone: 8:00-8:19/mile: 6%
Pace Zone: 8:20-8:39/mile: 7.9%
Pace Zone: 8:40-8:59/mile: 6.5%
Pace Zone: 9:00-9:19/mile: 9.4%
Pace Zone: 9:20-9:39/mile: 5.7%
Pace Zone: 9:40-9:59/mile: 3.4%
Pace Zone: 10:00-10:19/mile: 2.6%
Pace Zone: 10:20-10:39/mile: 2.6%
Pace Zone: 10:40-10:59/mile: 2.6%
Pace Zone: 11:00-11:19/mile: 1.2%
Pace Zone: 11:20-11:39/mile: 1.5%
|
8mi
01:09:38
Split Summary
====
1) - 8m - 1:09:36(8:42/m) - 1035cal
2) - 0m - 2(29:08/m)
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 1.1%
Pace Zone: 6:20-6:39/mile: 2.1%
Pace Zone: 6:40-6:59/mile: 2.1%
Pace Zone: 7:00-7:19/mile: 5.8%
Pace Zone: 7:20-7:39/mile: 10.1%
Pace Zone: 7:40-7:59/mile: 11.9%
Pace Zone: 8:00-8:19/mile: 10.2%
Pace Zone: 8:20-8:39/mile: 10.2%
Pace Zone: 8:40-8:59/mile: 9.4%
Pace Zone: 9:00-9:19/mile: 6.5%
Pace Zone: 9:20-9:39/mile: 5.3%
Pace Zone: 9:40-9:59/mile: 3.6%
Pace Zone: 10:00-10:19/mile: 2.7%
Pace Zone: 10:20-10:39/mile: 2.2%
Pace Zone: 10:40-10:59/mile: 1.4%
Pace Zone: 11:00-11:19/mile: 2%
|
5.2mi
00:41:33
Split Summary
====
1) - 1m - 8:56(8:56/m) - 127cal
2) - 3m - 22:15(7:25/m) - 398cal
3) - 1m - 8:46(8:46/m) - 131cal
4) - 0.16m - 1:36(9:53/m) - 22cal
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 1.3%
Pace Zone: 6:20-6:39/mile: 2.2%
Pace Zone: 6:40-6:59/mile: 7.8%
Pace Zone: 7:00-7:19/mile: 14%
Pace Zone: 7:20-7:39/mile: 15.5%
Pace Zone: 7:40-7:59/mile: 8.6%
Pace Zone: 8:00-8:19/mile: 8.9%
Pace Zone: 8:20-8:39/mile: 9.1%
Pace Zone: 8:40-8:59/mile: 10.2%
Pace Zone: 9:00-9:19/mile: 7.8%
Pace Zone: 9:20-9:39/mile: 3.6%
Pace Zone: 9:40-9:59/mile: 2.4%
Pace Zone: 10:00-10:19/mile: 1.8%
Pace Zone: 10:20-10:39/mile: 1.5%
Pace Zone: 10:40-10:59/mile: 1.5%
|
5mi
00:44:10
Split Summary
====
1) - 5m - 44:10(8:50/m) - 661cal
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 1.5%
Pace Zone: 7:20-7:39/mile: 2%
Pace Zone: 7:40-7:59/mile: 7%
Pace Zone: 8:00-8:19/mile: 11.4%
Pace Zone: 8:20-8:39/mile: 21.5%
Pace Zone: 8:40-8:59/mile: 19.5%
Pace Zone: 9:00-9:19/mile: 14.7%
Pace Zone: 9:20-9:39/mile: 6.1%
Pace Zone: 9:40-9:59/mile: 3.7%
Pace Zone: 10:00-10:19/mile: 3.7%
Pace Zone: 10:20-10:39/mile: 2.4%
Pace Zone: 11:00-11:19/mile: 1.1%
|
Race
6.2mi
00:44:19
Split Summary
====
1) - 6.21m - 44:19(7:08/m) - 820cal
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 1.2%
Pace Zone: 5:40-5:59/mile: 2.1%
Pace Zone: 6:00-6:19/mile: 6.6%
Pace Zone: 6:20-6:39/mile: 13.3%
Pace Zone: 6:40-6:59/mile: 21%
Pace Zone: 7:00-7:19/mile: 18.2%
Pace Zone: 7:20-7:39/mile: 12.4%
Pace Zone: 7:40-7:59/mile: 8.7%
Pace Zone: 8:00-8:19/mile: 4.9%
Pace Zone: 8:20-8:39/mile: 3.8%
Pace Zone: 8:40-8:59/mile: 1.6%
Pace Zone: 9:00-9:19/mile: 1.6%
|
|
Week 5 |
7mi
00:56:51
Split Summary
====
1) - 1m - 8:39(8:40/m) - 130cal
2) - 5m - 39:15(7:51/m) - 661cal
3) - 1m - 8:57(8:57/m) - 131cal
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 1.4%
Pace Zone: 5:40-5:59/mile: 3%
Pace Zone: 6:00-6:19/mile: 7%
Pace Zone: 6:20-6:39/mile: 9%
Pace Zone: 6:40-6:59/mile: 8.7%
Pace Zone: 7:00-7:19/mile: 4.4%
Pace Zone: 7:20-7:39/mile: 3%
Pace Zone: 7:40-7:59/mile: 3.9%
Pace Zone: 8:00-8:19/mile: 4.7%
Pace Zone: 8:20-8:39/mile: 7.9%
Pace Zone: 8:40-8:59/mile: 7.4%
Pace Zone: 9:00-9:19/mile: 10%
Pace Zone: 9:20-9:39/mile: 8.7%
Pace Zone: 9:40-9:59/mile: 7.9%
Pace Zone: 10:00-10:19/mile: 4.6%
Pace Zone: 10:20-10:39/mile: 3.7%
Pace Zone: 10:40-10:59/mile: 1.7%
|
8mi
01:11:03
Split Summary
====
1) - 8m - 1:11:03(8:53/m) - 1034cal
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 1.1%
Pace Zone: 6:40-6:59/mile: 2.8%
Pace Zone: 7:00-7:19/mile: 4.3%
Pace Zone: 7:20-7:39/mile: 8%
Pace Zone: 7:40-7:59/mile: 8.7%
Pace Zone: 8:00-8:19/mile: 9.8%
Pace Zone: 8:20-8:39/mile: 13.1%
Pace Zone: 8:40-8:59/mile: 10.8%
Pace Zone: 9:00-9:19/mile: 9%
Pace Zone: 9:20-9:39/mile: 6.7%
Pace Zone: 9:40-9:59/mile: 5.1%
Pace Zone: 10:00-10:19/mile: 3.9%
Pace Zone: 10:20-10:39/mile: 1.5%
Pace Zone: 10:40-10:59/mile: 2.3%
Pace Zone: 11:00-11:19/mile: 1.5%
Pace Zone: 11:40-11:59/mile: 1.1%
|
5mi
00:37:36
Split Summary
====
1) - 5m - 37:36(7:31/m) - 667cal
Pace Zone Summary
====
Pace Zone: 5:40-5:59/mile: 1.6%
Pace Zone: 6:00-6:19/mile: 3.5%
Pace Zone: 6:20-6:39/mile: 6.6%
Pace Zone: 6:40-6:59/mile: 10.7%
Pace Zone: 7:00-7:19/mile: 14%
Pace Zone: 7:20-7:39/mile: 18%
Pace Zone: 7:40-7:59/mile: 16.9%
Pace Zone: 8:00-8:19/mile: 10%
Pace Zone: 8:20-8:39/mile: 5.3%
Pace Zone: 8:40-8:59/mile: 4.4%
Pace Zone: 9:00-9:19/mile: 2.7%
Pace Zone: 9:20-9:39/mile: 1.6%
Pace Zone: 9:40-9:59/mile: 1.3%
|
15.5mi
02:14:54
Split Summary
====
1) - 15m - 2:10:24(8:42/m) - 1968cal
2) - 0.52m - 4:30(8:44/m) - 68cal
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 2.1%
Pace Zone: 7:20-7:39/mile: 3.3%
Pace Zone: 7:40-7:59/mile: 9.6%
Pace Zone: 8:00-8:19/mile: 14.7%
Pace Zone: 8:20-8:39/mile: 18.4%
Pace Zone: 8:40-8:59/mile: 17.8%
Pace Zone: 9:00-9:19/mile: 13.5%
Pace Zone: 9:20-9:39/mile: 7.1%
Pace Zone: 9:40-9:59/mile: 4%
Pace Zone: 10:00-10:19/mile: 2.4%
Pace Zone: 10:20-10:39/mile: 1.9%
|
5mi
00:44:50
Split Summary
====
1) - 5m - 44:50(8:58/m) - 657cal
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 1.2%
Pace Zone: 7:20-7:39/mile: 1.9%
Pace Zone: 7:40-7:59/mile: 4.5%
Pace Zone: 8:00-8:19/mile: 10.1%
Pace Zone: 8:20-8:39/mile: 15.8%
Pace Zone: 8:40-8:59/mile: 19.4%
Pace Zone: 9:00-9:19/mile: 16.8%
Pace Zone: 9:20-9:39/mile: 10.4%
Pace Zone: 9:40-9:59/mile: 5.2%
Pace Zone: 10:00-10:19/mile: 5.7%
Pace Zone: 10:20-10:39/mile: 3%
Pace Zone: 10:40-10:59/mile: 1.4%
Pace Zone: 11:20-11:39/mile: 1.2%
|
||
Week 6 |
7.3mi
01:10:13
Split Summary
====
1) - 1m - 8:51(8:51/m) - 129cal
2) - 1m - 10:29(10:29/m) - 131cal
3) - 1m - 9:37(9:37/m) - 133cal
4) - 1m - 9:47(9:47/m) - 129cal
5) - 1m - 9:43(9:43/m) - 132cal
6) - 1m - 10:19(10:19/m) - 130cal
7) - 1m - 8:35(8:35/m) - 130cal
8) - 0.29m - 2:52(9:58/m) - 39cal
Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 2.2%
Pace Zone: 7:40-7:59/mile: 5.1%
Pace Zone: 8:00-8:19/mile: 7%
Pace Zone: 8:20-8:39/mile: 10.9%
Pace Zone: 8:40-8:59/mile: 11.1%
Pace Zone: 9:00-9:19/mile: 12.1%
Pace Zone: 9:20-9:39/mile: 9.4%
Pace Zone: 9:40-9:59/mile: 8.2%
Pace Zone: 10:00-10:19/mile: 5.6%
Pace Zone: 10:20-10:39/mile: 4.8%
Pace Zone: 10:40-10:59/mile: 3.4%
Pace Zone: 11:00-11:19/mile: 2.5%
Pace Zone: 11:20-11:39/mile: 2.3%
Pace Zone: 11:40-11:59/mile: 1.4%
Pace Zone: 12:00-12:19/mile: 1.3%
Pace Zone: 12:20-12:39/mile: 1.3%
|
||||||
Week 7 |
7.6mi
01:09:41
Split Summary
====
1) - 1m - 8:43(8:43/m) - 126cal
2) - 1m - 8:44(8:44/m) - 133cal
3) - 1m - 8:39(8:39/m) - 132cal
4) - 1m - 9:17(9:17/m) - 132cal
5) - 1m - 10:05(10:05/m) - 130cal
6) - 1m - 9:28(9:28/m) - 130cal
7) - 1m - 9:07(9:07/m) - 132cal
8) - 0.63m - 5:37(8:55/m) - 84cal
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 1.9%
Pace Zone: 7:20-7:39/mile: 3.9%
Pace Zone: 7:40-7:59/mile: 8.8%
Pace Zone: 8:00-8:19/mile: 11.2%
Pace Zone: 8:20-8:39/mile: 12.8%
Pace Zone: 8:40-8:59/mile: 10.9%
Pace Zone: 9:00-9:19/mile: 8.9%
Pace Zone: 9:20-9:39/mile: 8.5%
Pace Zone: 9:40-9:59/mile: 5.4%
Pace Zone: 10:00-10:19/mile: 4.3%
Pace Zone: 10:20-10:39/mile: 4.4%
Pace Zone: 10:40-10:59/mile: 3.6%
Pace Zone: 11:00-11:19/mile: 2.3%
Pace Zone: 11:20-11:39/mile: 2%
Pace Zone: 11:40-11:59/mile: 1.5%
Pace Zone: 12:00-12:19/mile: 1.2%
|
20.1mi
03:18:22
Split Summary
====
1) - 20m - 3:17:13(9:52/m) - 2554cal
2) - 0.11m - 1:09(10:12/m) - 13cal
Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 1.5%
Pace Zone: 7:40-7:59/mile: 5.3%
Pace Zone: 8:00-8:19/mile: 11.7%
Pace Zone: 8:20-8:39/mile: 16.2%
Pace Zone: 8:40-8:59/mile: 17%
Pace Zone: 9:00-9:19/mile: 13.2%
Pace Zone: 9:20-9:39/mile: 8%
Pace Zone: 9:40-9:59/mile: 6.3%
Pace Zone: 10:00-10:19/mile: 2.6%
Pace Zone: 10:20-10:39/mile: 2%
Pace Zone: 10:40-10:59/mile: 1.1%
|
|||||
Week 8 |
Hill Work
7.3mi
01:24:50
Split Summary
====
1) - 1m - 9:14(9:14/m) - 130cal
2) - 0.16m - 2:00(12:15/m) - 22cal
3) - 0.24m - 3:00(12:34/m) - 27cal
4) - 0.16m - 2:00(12:39/m) - 18cal
5) - 0.22m - 3:00(13:28/m) - 26cal
6) - 0.16m - 2:00(12:31/m) - 19cal
7) - 0.2m - 3:00(15:10/m) - 19cal
8) - 0.17m - 2:00(11:45/m) - 21cal
9) - 0.21m - 3:00(14:12/m) - 20cal
10) - 0.17m - 2:00(12:01/m) - 22cal
11) - 0.21m - 3:00(14:23/m) - 20cal
12) - 0.15m - 2:00(13:22/m) - 17cal
13) - 0.22m - 3:00(13:27/m) - 23cal
14) - 0.16m - 2:00(12:33/m) - 19cal
15) - 0.21m - 3:00(14:04/m) - 22cal
16) - 0.16m - 2:00(12:44/m) - 18cal
17) - 0.21m - 3:00(14:27/m) - 19cal
18) - 0.15m - 2:00(12:58/m) - 17cal
19) - 0.21m - 3:00(14:24/m) - 20cal
20) - 0.16m - 2:00(12:29/m) - 19cal
21) - 0.21m - 3:00(14:03/m) - 22cal
22) - 0.15m - 2:00(13:23/m) - 15cal
23) - 0.22m - 3:00(13:56/m) - 20cal
24) - 0.16m - 2:00(12:35/m) - 19cal
25) - 0.22m - 3:00(13:52/m) - 23cal
26) - 0.16m - 2:00(12:15/m) - 20cal
27) - 0.21m - 3:00(14:24/m) - 19cal
28) - 0.17m - 2:00(11:50/m) - 23cal
29) - 0.24m - 3:00(12:31/m) - 28cal
30) - 1m - 5:36(5:36/m) - 86cal
Pace Zone Summary
====
Pace Zone: 8:00-8:19/mile: 1.3%
Pace Zone: 8:20-8:39/mile: 2.1%
Pace Zone: 8:40-8:59/mile: 2.6%
Pace Zone: 9:00-9:19/mile: 3.4%
Pace Zone: 9:20-9:39/mile: 2.1%
Pace Zone: 9:40-9:59/mile: 2%
Pace Zone: 10:00-10:19/mile: 3.6%
Pace Zone: 10:20-10:39/mile: 2.8%
Pace Zone: 10:40-10:59/mile: 3.6%
Pace Zone: 11:00-11:19/mile: 4.8%
Pace Zone: 11:20-11:39/mile: 4.8%
Pace Zone: 11:40-11:59/mile: 5.6%
Pace Zone: 12:00-12:19/mile: 5.7%
Pace Zone: 12:20-12:39/mile: 4.8%
Pace Zone: 12:40-12:59/mile: 5.6%
Pace Zone: 13:00-13:19/mile: 3.8%
Pace Zone: 13:20-13:39/mile: 3.7%
Pace Zone: 13:40-13:59/mile: 2.3%
Pace Zone: 14:00-14:19/mile: 3.3%
Pace Zone: 14:20-14:39/mile: 2.9%
Pace Zone: 14:40-14:59/mile: 2.4%
Pace Zone: 15:00-15:19/mile: 3.9%
|
11mi
01:33:40
Split Summary
====
1) - 11m - 1:33:38(8:31/m) - 1452cal
2) - 0m - 2(13:37/m)
Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 3.8%
Pace Zone: 7:40-7:59/mile: 8.8%
Pace Zone: 8:00-8:19/mile: 20.3%
Pace Zone: 8:20-8:39/mile: 28.4%
Pace Zone: 8:40-8:59/mile: 19.2%
Pace Zone: 9:00-9:19/mile: 8.5%
Pace Zone: 9:20-9:39/mile: 4.1%
Pace Zone: 9:40-9:59/mile: 1.9%
Pace Zone: 10:00-10:19/mile: 1.7%
|
5mi
00:39:25
Split Summary
====
1) - 1m - 8:38(8:38/m) - 130cal
2) - 3m - 22:09(7:23/m) - 401cal
3) - 1m - 8:36(8:37/m) - 133cal
4) - 0m - 1(33:30/m) - 1cal
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 3.2%
Pace Zone: 6:40-6:59/mile: 6.9%
Pace Zone: 7:00-7:19/mile: 14.5%
Pace Zone: 7:20-7:39/mile: 19.7%
Pace Zone: 7:40-7:59/mile: 14.3%
Pace Zone: 8:00-8:19/mile: 10.1%
Pace Zone: 8:20-8:39/mile: 9.7%
Pace Zone: 8:40-8:59/mile: 7.6%
Pace Zone: 9:00-9:19/mile: 6.3%
Pace Zone: 9:20-9:39/mile: 3.7%
Pace Zone: 9:40-9:59/mile: 1.3%
|
13.1mi
01:40:10
Split Summary
====
1) - 13.11m - 1:40:10(7:38/m) - 1744cal
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 1.8%
Pace Zone: 6:40-6:59/mile: 7%
Pace Zone: 7:00-7:19/mile: 17.4%
Pace Zone: 7:20-7:39/mile: 25.3%
Pace Zone: 7:40-7:59/mile: 23%
Pace Zone: 8:00-8:19/mile: 14.2%
Pace Zone: 8:20-8:39/mile: 4.9%
Pace Zone: 8:40-8:59/mile: 1.8%
Pace Zone: 9:00-9:19/mile: 1.6%
|
|||
Week 9 |
7.6mi
01:12:49
Split Summary
====
1) - 1m - 8:56(8:56/m) - 128cal
2) - 1m - 8:44(8:44/m) - 132cal
3) - 1m - 11:22(11:22/m) - 118cal
4) - 1m - 9:58(9:58/m) - 132cal
5) - 1m - 9:32(9:32/m) - 128cal
6) - 1m - 9:09(9:09/m) - 132cal
7) - 1m - 9:22(9:22/m) - 129cal
8) - 0.63m - 5:46(9:10/m) - 84cal
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 1.6%
Pace Zone: 7:20-7:39/mile: 3.3%
Pace Zone: 7:40-7:59/mile: 6.6%
Pace Zone: 8:00-8:19/mile: 13.1%
Pace Zone: 8:20-8:39/mile: 15%
Pace Zone: 8:40-8:59/mile: 11.4%
Pace Zone: 9:00-9:19/mile: 8.9%
Pace Zone: 9:20-9:39/mile: 7.1%
Pace Zone: 9:40-9:59/mile: 4.4%
Pace Zone: 10:00-10:19/mile: 3.7%
Pace Zone: 10:20-10:39/mile: 2.5%
Pace Zone: 10:40-10:59/mile: 1.6%
Pace Zone: 11:00-11:19/mile: 1.3%
Pace Zone: 11:20-11:39/mile: 1.5%
Pace Zone: 12:00-12:19/mile: 1.7%
|
Intervals
4.8mi
00:38:35
Split Summary
====
1) - 1m - 8:36(8:37/m) - 129cal
2) - 0.12m - 43(5:49/m) - 15cal
3) - 0.06m - 34(9:04/m) - 10cal
4) - 0.12m - 43(5:48/m) - 14cal
5) - 0.06m - 39(10:23/m) - 11cal
6) - 0.12m - 43(5:43/m) - 13cal
7) - 0.06m - 37(10:00/m) - 12cal
8) - 0.12m - 45(5:59/m) - 13cal
9) - 0.06m - 36(9:33/m) - 10cal
10) - 0.12m - 45(6:02/m) - 15cal
11) - 0.06m - 40(10:47/m) - 10cal
12) - 0.12m - 47(6:16/m) - 14cal
13) - 0.06m - 38(10:15/m) - 10cal
14) - 0.12m - 48(6:26/m) - 15cal
15) - 0.06m - 38(10:17/m) - 10cal
16) - 0.12m - 49(6:31/m) - 15cal
17) - 0.06m - 36(9:36/m) - 6cal
18) - 0.12m - 45(6:05/m) - 15cal
19) - 0.06m - 39(10:30/m) - 10cal
20) - 0.12m - 49(6:31/m) - 15cal
21) - 0.06m - 37(10:01/m) - 10cal
22) - 0.12m - 50(6:43/m) - 15cal
23) - 0.06m - 45(12:10/m) - 10cal
24) - 0.12m - 46(6:12/m) - 14cal
25) - 0.06m - 42(11:09/m) - 10cal
26) - 0.12m - 50(6:38/m) - 15cal
27) - 0.06m - 40(10:39/m) - 10cal
28) - 0.12m - 49(6:33/m) - 15cal
29) - 0.06m - 39(10:24/m) - 10cal
30) - 0.12m - 52(6:57/m) - 15cal
31) - 0.06m - 38(10:08/m) - 10cal
32) - 1m - 8:38(8:38/m) - 131cal
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 4.5%
Pace Zone: 5:40-5:59/mile: 5.4%
Pace Zone: 6:00-6:19/mile: 5.6%
Pace Zone: 6:20-6:39/mile: 5.8%
Pace Zone: 6:40-6:59/mile: 5.6%
Pace Zone: 7:00-7:19/mile: 3.2%
Pace Zone: 7:20-7:39/mile: 2.4%
Pace Zone: 7:40-7:59/mile: 5.4%
Pace Zone: 8:00-8:19/mile: 7.5%
Pace Zone: 8:20-8:39/mile: 12.9%
Pace Zone: 8:40-8:59/mile: 8.4%
Pace Zone: 9:00-9:19/mile: 5%
Pace Zone: 9:20-9:39/mile: 4.3%
Pace Zone: 9:40-9:59/mile: 3.4%
Pace Zone: 10:00-10:19/mile: 3.2%
Pace Zone: 10:20-10:39/mile: 3.2%
Pace Zone: 10:40-10:59/mile: 2.8%
Pace Zone: 11:00-11:19/mile: 2.1%
Pace Zone: 11:20-11:39/mile: 1.9%
Pace Zone: 11:40-11:59/mile: 1.1%
Pace Zone: 12:20-12:39/mile: 1.3%
|
8.4mi
01:17:36
Split Summary
====
1) - 8m - 1:13:37(9:12/m) - 1041cal
2) - 0.43m - 3:59(9:18/m) - 57cal
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 2.4%
Pace Zone: 7:20-7:39/mile: 4.1%
Pace Zone: 7:40-7:59/mile: 7%
Pace Zone: 8:00-8:19/mile: 9.4%
Pace Zone: 8:20-8:39/mile: 11.1%
Pace Zone: 8:40-8:59/mile: 13.2%
Pace Zone: 9:00-9:19/mile: 10%
Pace Zone: 9:20-9:39/mile: 7.7%
Pace Zone: 9:40-9:59/mile: 7.3%
Pace Zone: 10:00-10:19/mile: 5.3%
Pace Zone: 10:20-10:39/mile: 4%
Pace Zone: 10:40-10:59/mile: 2.6%
Pace Zone: 11:20-11:39/mile: 2.2%
Pace Zone: 11:40-11:59/mile: 1.7%
|
9mi
01:09:08
Split Summary
====
1) - 9m - 1:09:08(7:41/m) - 1204cal
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 2.6%
Pace Zone: 6:40-6:59/mile: 6.3%
Pace Zone: 7:00-7:19/mile: 13.9%
Pace Zone: 7:20-7:39/mile: 23.7%
Pace Zone: 7:40-7:59/mile: 21.1%
Pace Zone: 8:00-8:19/mile: 14.8%
Pace Zone: 8:20-8:39/mile: 8%
Pace Zone: 8:40-8:59/mile: 3.1%
Pace Zone: 9:00-9:19/mile: 1.2%
|
20mi
02:52:48
Split Summary
====
1) - 20m - 2:52:48(8:38/m) - 2660cal
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 2.1%
Pace Zone: 7:20-7:39/mile: 5%
Pace Zone: 7:40-7:59/mile: 8.1%
Pace Zone: 8:00-8:19/mile: 16.1%
Pace Zone: 8:20-8:39/mile: 18.9%
Pace Zone: 8:40-8:59/mile: 18.2%
Pace Zone: 9:00-9:19/mile: 13.3%
Pace Zone: 9:20-9:39/mile: 7.5%
Pace Zone: 9:40-9:59/mile: 3.7%
Pace Zone: 10:00-10:19/mile: 1.8%
Pace Zone: 10:20-10:39/mile: 1.2%
|
||
Week 10 | |||||||
Week 11 | |||||||
Week 12 | |||||||
Week 13 | |||||||
Week 14 | |||||||
Week 15 | |||||||
Week 16 |