Workout for Sep 26th to Oct 1st -- Total 34 Miles.

Monday. 12 Miles Ride

Tuesday. 9 Miles. 5X1 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	9:41	9:41	7:47	119	143	173	192	0	0	118
2.	1.00	9:00	9:00	6:42	136	143	175	190	18	17	127
3.	1.00	6:51	6:51	5:50	153	164	195	208	23	35	110
4.	1.00	6:54	6:54	5:29	162	171	194	212	32	32	123
5.	1.00	7:49	7:49	6:25	157	171	185	200	34	35	129
6.	1.00	7:49	7:49	6:48	156	163	187	202	32	34	127
7.	1.00	7:51	7:51	7:04	154	163	190	208	35	36	125
8.	1.00	9:23	9:23	7:16	145	160	179	200	18	17	130
9.	1.00	9:56	9:56	9:04	145	150	176	186	30	28	134
10.	0.01	0:02	7:05	9:10	142	142	172	172	0	0	0
Totals:	9.01	1:15:20	8:21	5:38	147	171	183	212	207	223	1,123

Wednesday. Rest

Thursday. 11 Miles Tempo. Total 13 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	8:44	8:44	7:46	130	170	186	196	5	0	113
2.	1.00	7:51	7:51	7:32	142	148	191	200	0	0	111
3.	1.00	7:54	7:54	7:32	146	149	192	200	0	0	114
4.	1.00	7:51	7:51	6:54	148	151	192	200	0	0	114
5.	1.00	7:43	7:43	7:16	149	152	192	200	0	0	113
6.	1.00	7:37	7:37	7:17	150	153	193	202	0	0	112
7.	1.00	7:43	7:43	6:19	150	152	193	202	0	0	113
8.	1.00	7:41	7:41	7:16	150	152	191	200	0	0	112
9.	1.00	7:44	7:44	7:17	150	152	191	200	0	0	113
10.	1.00	7:43	7:43	6:32	149	153	189	198	0	0	109
11.	1.00	7:46	7:46	7:32	149	151	191	200	0	0	108
12.	1.00	7:43	7:43	7:29	149	152	191	198	0	0	108
13.	1.00	10:39	10:39	7:37	132	151	174	198	0	5	53
14.	0.01	0:02	7:50	10:00	136	137	174	174	0	0	0
Totals:	13.01	1:44:48	8:03	6:36	145	169	189	202	3	3	1,393

Friday. Rest

Saturday. Rest

Sunday. 12 Miles LSD