Workout for Aug 7th to 13th. Total 40 miles.

First week of Training for CIM. Easy Pace: 8:37 to 10:07.

Monday. 6 Miles easy AM.  5 Miles Easy PM

Tuesday. 3 Miles Easy.

Wednesday. 6 Miles Easy.

Thursday. 5 Miles total. 8X400m. But the pace is slow. Still try to catch up.

WORKOUT LAPS/SPLITS

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	kCal
1.	1.50	14:12	9:28	6:10	120	129	177	184	150
2.	0.25	1:40	6:40	5:38	140	148	184	208	22
3.	0.25	2:19	9:19	6:38	135	148	180	186	30
4.	0.25	1:42	6:48	5:39	140	147	180	206	23
5.	0.25	2:18	9:15	6:49	135	148	173	184	29
6.	0.25	1:42	6:49	6:10	144	151	198	204	23
7.	0.25	2:16	9:06	7:04	136	150	178	180	28
8.	0.25	1:43	6:53	6:09	146	152	192	202	24
9.	0.25	2:09	8:38	7:09	142	152	179	188	29
10.	0.25	1:43	6:54	6:11	147	152	199	208	24
11.	0.25	2:08	8:35	7:06	142	151	184	194	29
12.	0.25	1:48	7:12	6:40	149	156	198	206	25
13.	0.25	2:24	9:37	6:49	145	156	174	192	34
14.	0.25	1:50	7:22	6:31	146	153	196	208	25
15.	0.25	1:50	7:20	6:45	151	156	194	202	27
16.	0.01	0:03	9:10	7:06	157	157	190	190	1
Totals:	5.01	41:54	8:22	5:38	136	157	183	208	523

Biking for 7 Miles as well.

Friday. 6 Miles Easy

Saturday. Rest

Sunday. 9 Miles Easy

week of July 30th.

Monday.  5 miles Biking

Tuesday. Biking 17 Miles. Easy run 3 Miles

Wednesday. Easy Run 3 miles.

Thursday. Biking 18 Miles

Saturday. Biking 34 Miles.

Workout for July 23rd to 29th. Marathon Week. Total 38 Miles.

Monday. 3 Miles Easy.

Thursday. 6 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	8:53	8:53	3:31	123	136	180	190	0	0	107
2.	1.00	7:43	7:43	6:17	144	149	194	200	0	0	113
3.	1.00	7:45	7:45	7:28	148	151	194	208	5	0	116
4.	1.00	7:45	7:45	7:23	152	155	191	200	10	7	118
5.	1.00	7:48	7:48	7:38	153	156	190	200	5	0	120
6.	1.00	7:47	7:47	5:17	155	160	190	208	0	6	120
7.	0.01	0:02	5:37	7:05	160	160	196	196	0	0	0
Totals:	6.01	47:46	7:57	3:41	145	160	190	208	16	10	694

Friday. 0 Miles.

Saturday. 3 Miles

Sunday. 26.2 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	8:13	8:13	7:52	142	152	183	190	0	0	120
2.	1.00	7:54	7:54	7:42	150	153	178	194	0	5	122
3.	1.00	8:16	8:16	6:14	150	159	181	198	93	88	126
4.	1.00	7:59	7:59	7:12	150	152	185	198	0	5	120
5.	1.00	7:54	7:54	5:47	149	155	182	196	17	12	117
6.	1.00	8:21	8:21	6:42	151	157	186	196	151	51	126
7.	1.00	8:45	8:45	7:55	151	157	188	202	79	195	130
8.	1.00	7:59	7:59	7:35	147	152	187	198	185	126	105
9.	1.00	8:36	8:36	6:46	148	155	182	196	311	146	110
10.	1.00	8:23	8:23	8:03	149	154	187	200	156	388	107
11.	1.00	7:48	7:48	7:01	149	156	186	198	221	18	95
12.	1.00	7:55	7:55	6:59	152	158	188	198	79	191	107
13.	1.00	8:20	8:20	7:13	152	156	187	198	99	43	112
14.	1.00	8:23	8:23	7:52	152	157	189	198	120	38	107
15.	1.00	7:53	7:53	7:29	149	155	187	204	6	122	84
16.	1.00	8:07	8:07	6:35	150	155	191	202	28	36	93
17.	1.00	9:19	9:19	6:53	148	155	180	194	101	8	94
18.	1.00	9:03	9:03	7:29	147	150	186	194	78	37	84
19.	1.00	8:57	8:57	7:00	147	151	185	196	24	13	80
20.	1.00	9:11	9:11	6:46	149	153	186	200	56	50	93
21.	1.00	8:18	8:18	4:37	146	153	187	202	21	190	70
22.	1.00	8:33	8:33	5:24	151	155	187	208	31	57	101
23.	1.00	8:36	8:36	6:37	152	156	186	198	39	57	103
24.	1.00	9:06	9:06	6:50	150	155	183	196	22	23	95
25.	1.00	9:00	9:00	6:50	150	154	180	198	0	21	95
26.	1.00	8:58	8:58	6:35	152	159	186	200	13	11	100
27.	0.41	3:08	7:37	5:21	159	166	192	210	0	0	45
Totals:	26.41	3:43:07	8:26	4:37	149	166	185	210	1,893	1,890	2,741