Workout for the week Sep 28th to Oct 4th -- Total 35 miles.

Monday. 10 Miles Bicycling.
Tuesday. 5X1k Speed Workout.

Split	Time	Distance	Avg Pace
Summary	1:12:49.2	8.10	8:59
1	18:47.7	2.00	9:24
2	4:19.6	0.62	6:59
3	2:26.1	0.25	9:44
4	4:13.8	0.62	6:49
5	3:03.7	0.25	12:15
6	4:17.5	0.62	6:55
7	3:05.7	0.25	12:23
8	4:21.1	0.62	7:01
9	3:54.1	0.25	15:36
10	4:22.6	0.62	7:04
11	19:57.5	2.00	9:59

Wednesday. Biking 11 miles.
Thursday. 8 Miles Tempo.

Split	Time	Distance	Avg Pace
Summary	1:21:47.5	10.01	8:11
1	9:08.9	1.00	9:09
2	7:51.2	1.00	7:51
3	7:46.5	1.00	7:46
4	7:45.2	1.00	7:45
5	7:46.9	1.00	7:47
6	7:49.9	1.00	7:50
7	7:41.7	1.00	7:42
8	7:41.6	1.00	7:42
9	7:41.4	1.00	7:41
10	10:31.4	1.00	10:31
11	:02.9	0.01	9:21

Friday. Rest.
Saturday. 16 Miles Long Run
Sunday. Rest because of the back pain

Here is the Saturday pace splits:

Split	Time	Distance	Avg Pace
Summary	2:08:32.2	15.42	8:20
1	10:43.5	1.00	10:43
2	8:34.6	1.00	8:35
3	7:53.2	1.00	7:53
4	8:00.5	1.00	8:00
5	7:54.5	1.00	7:54
6	8:12.3	1.00	8:12
7	8:08.4	1.00	8:08
8	8:09.7	1.00	8:10
9	8:04.4	1.00	8:04
10	8:17.9	1.00	8:18
11	8:25.2	1.00	8:25
12	8:21.7	1.00	8:22
13	8:11.3	1.00	8:11
14	8:04.3	1.00	8:04
15	8:14.6	1.00	8:15
16	3:16.3	0.42	7:52