Workout for July 4th to July 10th -- Total 56 Miles

Monday. 10 Miles Easy.

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	8:34	8:34	7:33	140	153	178	184	173	79	116
2.	1.00	8:22	8:22	8:04	146	152	170	186	124	147	118
3.	1.00	8:22	8:22	7:29	149	153	178	190	153	133	120
4.	1.00	8:32	8:32	8:03	152	156	176	196	147	144	125
5.	1.00	8:27	8:27	8:11	153	158	180	190	93	131	124
6.	1.00	8:30	8:30	7:22	154	157	180	194	123	115	125
7.	1.00	8:23	8:23	6:49	156	159	182	198	139	119	125
8.	1.00	8:18	8:18	7:16	156	161	184	198	144	142	124
9.	1.00	8:10	8:10	7:30	157	160	184	200	131	125	123
10.	1.00	8:03	8:03	6:20	159	164	186	200	134	157	123
11.	0.01	0:02	8:24	7:29	163	165	186	186	0	0	0
Totals:	10.01	1:23:47	8:22	6:20	152	165	179	200	1,339	1,276	1,223

Tuesday. 6X1 Mile w/ 0.25 Recovery. 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	14:39	9:46	7:41	124	148	174	192	252	184	169
2.	1.00	7:37	7:37	6:29	147	153	188	206	102	141	108
3.	0.25	2:31	10:06	7:17	135	153	162	190	33	54	31
4.	1.00	7:38	7:38	6:40	152	156	186	204	185	192	111
5.	0.25	3:19	13:19	7:24	126	157	148	196	31	16	29
6.	1.00	7:37	7:37	6:47	151	156	190	204	142	131	110
7.	0.25	3:03	12:15	7:36	132	153	160	192	27	59	29
8.	1.00	7:33	7:33	5:55	151	157	190	208	148	130	108
9.	0.25	3:04	12:18	6:46	134	158	168	208	19	27	26
10.	1.00	7:29	7:29	6:06	153	159	194	208	96	107	107
11.	0.25	3:05	12:21	7:21	135	156	164	204	5	51	26
12.	1.00	7:34	7:34	6:30	154	159	188	222	144	129	110
13.	1.50	16:25	10:57	7:12	134	159	168	200	203	188	115
Totals:	10.25	1:31:42	8:56	5:55	140	159	178	222	1,375	1,391	1,079

Wednesday. Rest
Thursday. 8 mile tempo. 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.	1.00	8:47	8:47	7:11	135	140	178	194	90	73	118
2.	1.00	7:53	7:53	5:52	149	155	174	202	89	98	116
3.	1.00	7:50	7:50	6:28	151	156	188	200	147	93	117
4.	1.00	7:53	7:53	5:51	154	157	186	202	201	167	119
5.	1.00	7:39	7:39	6:58	157	159	188	202	95	129	118
6.	1.00	7:39	7:39	6:15	157	159	188	200	186	214	119
7.	1.00	7:43	7:43	7:04	158	161	190	200	176	163	121
8.	1.00	7:44	7:44	7:01	158	162	188	200	106	137	121
9.	1.00	7:35	7:35	7:15	159	162	186	200	106	97	119
10.	1.00	9:28	9:28	7:10	146	161	178	196	142	183	117
11.	0.25	2:17	9:13	8:08	143	147	178	184	61	36	25
Totals:	10.25	1:22:34	8:03	5:51	151	162	183	202	1,385	1,378	1,210

Friday. Rest

Saturday. 9 Miles Easy. Biking for 11 Miles

Sunday. 17 Miles Long Run.