Workout for the week Jan 25 to Jan 31 -- Total 43 Miles

Monday. Biking for 20 Miles.
Tuesday. 6 Miles Tempo Total 9 Miles. This is a workout with GVH.

Split	Time	Distance	Avg Pace
Summary	1:11:40.5	9.01	7:57
1	9:34.5	1.00	9:35
2	6:45.3	0.73	9:12
3	7:12.9	1.00	7:13
4	7:23.5	1.00	7:23
5	7:19.6	1.00	7:20
6	7:23.5	1.00	7:23
7	7:28.2	1.00	7:28
8	7:29.6	1.00	7:30
9	8:40.1	1.00	8:40
10	2:23.4	0.28	8:38

Wednesday. Rest
Thursday. Speed out plus 6 Mile Tempo. Total 17 Miles

Split	Time	Distance	Avg Pace
Summary	1:22:24.2	10.01	8:14
1	9:16.5	1.00	9:16
2	9:19.4	1.00	9:19
3	7:28.0	1.00	7:28
4	7:25.9	1.00	7:26
5	7:32.2	1.00	7:32
6	7:18.6	1.00	7:19
7	7:28.3	1.00	7:28
8	7:19.9	1.00	7:20
9	9:52.8	1.00	9:53
10	9:20.4	1.00	9:20
11	:02.2	0.01	7:08

Friday. Rest
Saturday. 16 Miles

Split	Time	Distance	Avg Pace
Summary	2:09:51.3	16.01	8:07
1	8:06.5	1.00	8:07
2	8:06.6	1.00	8:07
3	8:11.0	1.00	8:11
4	8:01.3	1.00	8:01
5	8:17.3	1.00	8:17
6	8:06.6	1.00	8:07
7	8:01.9	1.00	8:02
8	7:59.1	1.00	7:59
9	8:05.7	1.00	8:06
10	7:59.0	1.00	7:59
11	8:03.3	1.00	8:03
12	8:03.4	1.00	8:03
13	8:28.5	1.00	8:28
14	8:13.2	1.00	8:13
15	8:04.7	1.00	8:05
16	7:59.4	1.00	7:59
17	:03.8	0.01	7:06

Sunday. Rest

Workout for the week Jan 18 to Jan 24 -- Total 51 Miles

Monday. 7 Miles Easy
Tuesday. 6X800m. Total 6 Miles.

Split	Time	Distance	Avg Pace
Summary	51:51.5	6.25	8:18
1	9:04.6	1.00	9:05
2	3:34.0	0.50	7:08
3	2:21.6	0.25	9:26
4	3:37.4	0.50	7:15
5	2:18.2	0.25	9:13
6	3:35.6	0.50	7:11
7	2:10.6	0.25	8:42
8	3:37.6	0.50	7:15
9	2:30.7	0.25	10:03
10	3:35.9	0.50	7:12
11	2:21.4	0.25	9:26
12	3:35.4	0.50	7:11
13	9:28.5	1.00	9:28

Wednesday. Rest

Thursday. Total 16 Miles. Speed Workout. Plus 2X2m

Split	Time	Distance	Avg Pace
Summary	1:14:25.4	9.00	8:16
1	16:55.8	2.00	8:28
2	15:05.0	2.00	7:32
3	8:52.5	1.00	8:53
4	15:05.4	2.00	7:33
5	18:26.7	2.00	9:13

Friday. Rest

Saturday. 16 Miles

Split	Time	Distance	Avg Pace
Summary	2:10:54.2	16.19	8:05
1	8:42.5	1.00	8:43
2	7:49.2	1.00	7:49
3	7:55.7	1.00	7:56
4	7:35.7	1.00	7:36
5	7:14.3	1.00	7:14
6	7:28.3	1.00	7:28
7	7:42.2	1.00	7:42
8	7:33.6	1.00	7:34
9	7:42.2	1.00	7:42
10	7:23.3	1.00	7:23
11	8:40.0	1.00	8:40
12	8:40.8	1.00	8:41
13	8:37.0	1.00	8:37
14	9:07.1	1.00	9:07
15	8:34.9	1.00	8:35
16	8:20.1	1.00	8:20
17	1:47.2	0.19	9:36

Sunday. 6 Miles.