Workout for July 31st to August 6th -- Total 54 Miles

Monday. Rest
Tuesday 5X1k Intervals. Total 7 Miles.

WORKOUT LAPS/SPLITS

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	kCal
1.	0.63	4:20	6:51	5:31	142	155	172	218	60
2.	0.26	2:57	11:29	6:41	134	155	162	198	39
3.	0.63	4:21	6:52	5:38	149	159	192	212	64
4.	0.25	3:06	12:30	6:44	133	159	154	192	40
5.	0.64	4:21	6:50	5:24	151	159	192	212	64
6.	0.25	3:01	11:58	6:43	137	159	168	198	39
7.	0.61	4:18	7:06	5:49	151	161	184	214	63
8.	0.25	3:18	13:19	5:58	135	162	150	196	39
9.	0.63	4:20	6:53	5:34	153	162	182	212	64
10.	0.01	0:03	7:46	6:43	161	161	196	196	1
Totals:	4.15	34:08	8:13	5:24	143	162	174	218	473

Wednesday. Machine Workout

Thursday. 7 Miles 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	6:59	6:59	5:33	149	157	194	210	0	5	101
2.	1.00	7:17	7:17	6:59	159	162	190	204	0	5	114
3.	1.00	7:45	7:45	6:19	158	165	184	204	5	5	120
4.	1.00	8:16	8:16	7:01	154	159	182	202	0	0	124
5.	1.00	7:51	7:51	6:21	154	161	188	208	0	0	117
6.	1.00	7:43	7:43	7:14	159	162	188	198	0	0	121
7.	1.00	7:51	7:51	7:00	160	165	188	208	5	0	123
8.	0.01	0:02	6:12	7:24	164	165	192	194	0	0	0
Totals:	7.01	53:46	7:40	5:33	156	165	187	210	7	10	820

Friday. 6 Miles Easy

Saturday. 13 Miles Easy

Sunday. 12 Mile Long Run