Workout for August 21st to August 27th -- Total 30 Miles.

I changed my training plans recently. Basically I run only 4 times a week. And I would also run 10-15 seconds slower per mile. I just try to train this way for sometime. So I do not have PR plan for Oct 8th San Jose RnR half; and for Nov 4th New York Marathon, my goal is 3:30 to 3:45.

Here is the plan for this week.

Monday. 14 Miles(To Makeup Sunday long run)

Wednesday. 4X1200m. To make up Tuesday's workout. Total 7 Miles

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.50	14:34	9:42	7:33	117	130	174	204	0	5	160
2.	0.75	5:19	7:06	6:42	145	151	194	208	0	0	77
3.	0.38	4:09	11:05	7:02	124	149	158	200	0	0	45
4.	0.75	5:18	7:04	6:31	148	155	194	202	0	0	78
5.	0.38	4:18	11:29	6:56	127	155	166	198	0	0	45
6.	0.75	5:16	7:01	6:38	149	156	196	208	0	0	77
7.	0.38	4:37	12:19	6:59	126	156	134	198	0	0	41
8.	0.75	5:21	7:08	6:51	150	157	196	214	0	0	79
9.	0.38	4:15	11:21	6:52	132	156	166	208	0	0	43
10.	1.17	11:37	9:53	6:09	131	136	176	190	5	0	118
Totals:	7.17	1:04:48	9:02	6:09	132	157	176	214	3	3	763

So HRM: 150. Pace around 7:05.

Thursday. 7 Miles Tempo. Total 9 miles

ap	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	9:15	9:15	6:21	121	134	176	190	0	5	111
2.	1.00	7:53	7:53	7:28	142	144	195	206	0	0	113
3.	1.00	7:58	7:58	7:39	143	146	191	202	0	0	115
4.	1.00	7:58	7:58	7:44	146	148	193	200	10	0	116
5.	1.00	7:58	7:58	7:38	147	152	187	200	12	9	117
6.	1.00	7:47	7:47	7:18	150	153	193	204	0	10	116
7.	1.00	7:58	7:58	7:25	150	156	188	200	0	5	120
8.	1.00	7:57	7:57	7:16	149	152	187	200	0	0	118
9.	1.00	10:14	10:14	7:12	135	156	174	194	5	0	83
10.	0.01	0:03	8:30	9:19	270	136	269	180	0	0	0
Totals:	9.01	1:15:07	8:20	6:21	142	156	186	206	23	23	1,009

HRM: 148. Pace 8:00

Saturday. Hiked 8 miles instead.

Sunday. Walked for 11 miles. Switch 15 miles to Monday.