Workout for July 18th to July 25th -- Total 25 Miles

Monday. Rest
Tuesday 3X2M. Total 10 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.	1.50	13:51	9:14	7:52	126	139	178	196	182	185	168
2.	2.00	15:07	7:33	6:25	149	157	190	210	203	203	221
3.	0.50	5:13	10:26	7:08	136	158	176	208	41	62	64
4.	2.00	14:46	7:23	6:14	154	159	192	208	215	206	222
5.	0.50	5:04	10:09	6:58	139	159	166	184	45	63	59
6.	2.00	14:43	7:21	6:35	156	161	192	208	223	215	225
7.	1.50	14:17	9:31	7:14	141	159	180	198	158	175	151
8.	0.00	0:01	23:47				0	0	0	0	0
Totals:	10.00	1:23:06	8:18	6:14	144	161	184	210	1,056	1,096	1,110

Wednesday. Rest
Thursday. 10 Mile Tempo. Total 12 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	9:20	9:20	8:03	130	138	178	184	167	148	122
2.	1.00	7:47	7:47	6:21	146	151	190	200	85	113	113
3.	1.00	7:48	7:48	7:01	149	152	188	198	159	152	116
4.	1.00	7:47	7:47	6:53	149	154	188	200	169	136	116
5.	1.00	7:45	7:45	7:22	152	155	190	202	106	137	117
6.	1.00	7:47	7:47	6:42	151	155	188	198	134	140	116
7.	1.00	8:02	8:02	6:19	151	156	188	200	102	119	120
8.	1.00	7:45	7:45	6:26	151	156	186	200	117	100	115
9.	1.00	7:42	7:42	7:01	152	156	190	200	85	119	115
10.	1.00	7:45	7:45	7:05	151	155	188	202	93	96	113
11.	1.00	7:38	7:38	6:07	154	158	190	202	130	127	114
12.	1.00	10:43	10:43	7:14	135	157	168	192	123	115	69
13.	0.01	0:02	6:49	9:09	138	138	176	176	0	0	0
Totals:	12.01	1:37:56	8:09	6:07	146	158	185	202	1,450	1,486	1,346

Friday. Rest
Saturday. Rest
Sunday. 3 Miles Easy.