Workout for the week Sep 21st to 27th -- Total 44 miles.

Monday. Rest.
Tuesday. 5 x 3 minutes at 2K pace with 3 minute rest jog. 4 x 100 m.
I was slow today. Maybe it was because of the workout in the morning.

Split	Time	Distance	Avg Pace
Summary	34:58.4	4.41	7:56
1	7:21.1	1.00	7:21
2	8:07.0	1.00	8:07
3	7:36.7	1.00	7:37
4	7:53.3	1.00	7:53
5	4:00.3	0.41	9:51

Wednesday. Rest or Biking.
Thursday. 5 Miles Tempo.
Felt heavy for the mile 2-3. Then it is getting better.

Split	Time	Distance	Avg Pace
Summary	55:38.6	7.09	7:51
1	8:40.0	1.00	8:40
2	7:51.8	1.00	7:52
3	7:43.9	1.00	7:44
4	7:35.6	1.00	7:36
5	7:38.6	1.00	7:39
6	7:35.7	1.00	7:36
7	7:46.1	1.00	7:46
8	:46.7	0.09	8:19

Friday. Bike 10 Miles.
Saturday. 12 Miles Long Run or Tempo?

Split	Time	Distance	Avg Pace
Summary	1:39:59.9	12.57	7:57
1	10:44.9	1.00	10:45
2	7:42.5	1.00	7:42
3	7:42.8	1.00	7:43
4	7:41.1	1.00	7:41
5	7:50.8	1.00	7:51
6	7:30.7	1.00	7:31
7	7:34.2	1.00	7:34
8	7:42.0	1.00	7:42
9	7:51.0	1.00	7:51
10	7:46.4	1.00	7:46
11	7:48.2	1.00	7:48
12	7:50.9	1.00	7:51
13	4:14.4	0.57	7:29

Sunday. 18 Miles Long Run.
That's about the pace I planned to run. Should talk one more gel around mile 6.
I only took one around mile 12, had more energy after that. May need to bring a water bottle next time.

Split	Time	Distance	Avg Pace
Summary	2:30:54.6	18.01	8:23
1	8:46.7	1.00	8:47
2	8:40.3	1.00	8:40
3	8:58.5	1.00	8:59
4	8:44.8	1.00	8:45
5	8:08.0	1.00	8:08
6	8:25.4	1.00	8:25
7	8:26.8	1.00	8:27
8	8:02.4	1.00	8:02
9	8:10.6	1.00	8:11
10	8:19.3	1.00	8:19
11	8:23.4	1.00	8:23
12	8:25.6	1.00	8:26
13	7:58.9	1.00	7:59
14	7:51.5	1.00	7:52
15	8:12.1	1.00	8:12
16	7:49.7	1.00	7:50
17	8:04.0	1.00	8:04
18	9:23.7	1.00	9:24
19	:02.8	0.01	7:56