Workout for July 11th to July 17th -- Total 50 Miles

Monday. Easy 5 Miles.
Tuesday. 4X1.5 Miles. Total 10.5 Miles

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.50	14:32	9:41	8:30	176	192	211	190	199
2.	1.50	11:26	7:37	6:10	190	206	289	222	203
3.	0.50	4:56	9:52	6:29	180	198	73	152	65
4.	1.50	11:17	7:31	6:46	192	204	217	206	202
5.	0.50	5:26	10:53	7:18	168	202	42	87	63
6.	1.50	11:07	7:24	6:20	192	206	185	173	199
7.	0.50	5:33	11:06	6:09	166	200	56	38	62
8.	1.50	11:11	7:27	7:00	190	202	169	175	198
9.	0.50	6:00	12:01	7:02	164	196	52	76	65
10.	1.01	10:05	9:59	8:44	176	184	186	152	135
Totals:	10.51	1:31:37	8:43	6:09	181	206	1,467	1,457	1,391

Wednesday. Rest
Thursday. 9 Miles Tempo. Total 11 Miles.

WORKOUT LAPS/SPLITS

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	8:47	8:47	5:57	130	143	174	196	154	123	112
2.	1.00	7:39	7:39	6:14	150	153	188	202	102	117	113
3.	1.00	7:42	7:42	7:12	152	156	192	202	144	92	115
4.	1.00	7:41	7:41	7:03	154	159	188	202	150	209	117
5.	1.00	7:37	7:37	7:19	156	162	188	202	117	146	117
6.	1.00	7:40	7:40	7:11	158	163	188	208	160	192	120
7.	1.00	7:45	7:45	7:17	157	167	188	208	194	200	119
8.	1.00	7:34	7:34	7:00	160	166	192	202	81	109	120
9.	1.00	7:46	7:46	7:11	159	167	190	204	119	116	122
10.	1.00	7:42	7:42	6:44	162	168	188	206	131	111	124
11.	1.00	10:02	10:02	5:47	148	165	174	208	157	149	131
12.	0.00	0:01	5:23	8:37	152	152	124	124	0	0	0
Totals:	11.00	1:28:00	7:59	5:47	152	168	185	208	1,493	1,549	1,310

Friday. Rest
Saturday. 13 Miles
Sunday. 10 Miles