Workout for August 20th to 26th. Total 40 Miles.

Monday. 6 Miles Easy

Tuesday. 6X800m. Total 7 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	14:36	9:44	7:56	118	129	174	180	5	0	155
2.	0.50	3:16	6:33	5:42	146	155	191	202	0	0	47
3.	0.25	2:20	9:23	6:25	136	154	173	180	0	0	30
4.	0.50	3:14	6:29	5:50	151	157	195	208	0	0	48
5.	0.25	2:33	10:13	6:23	135	156	169	194	0	0	30
6.	0.50	3:17	6:35	5:24	151	158	196	216	0	0	48
7.	0.25	2:51	11:26	6:19	131	158	153	180	0	0	28
8.	0.50	3:19	6:39	5:50	149	157	200	210	0	0	48
9.	0.25	2:56	11:45	5:39	127	157	152	208	0	0	25
10.	0.50	3:18	6:37	5:29	150	159	195	212	0	0	47
11.	0.25	3:06	12:25	6:21	128	159	149	206	0	0	24
12.	0.50	3:19	6:39	6:01	151	158	196	208	0	0	47
13.	1.26	12:49	10:10	6:32	130	158	171	190	0	5	99
Totals:	7.01	1:01:02	8:42	5:24	135	159	178	216	3	3	676

Wednesday. Rest

Thursday. 6 Miles Tempo. Total 8 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	8:05	120	131	176	184	5	0	103
2.	1.00	7:41	7:41	6:34	141	151	190	202	0	5	110
3.	1.00	7:30	7:30	7:11	148	151	193	202	0	0	112
4.	1.00	7:30	7:30	7:17	150	152	194	200	0	5	113
5.	1.00	7:36	7:36	7:26	149	151	193	200	0	0	112
6.	1.00	7:35	7:35	7:01	150	153	193	200	10	0	112
7.	1.00	7:32	7:32	7:08	150	154	189	202	12	10	110
8.	1.00	7:29	7:29	6:52	152	157	188	208	0	5	111
9.	0.01	0:03	6:48	7:09	156	156	200	200	0	0	0
Totals:	8.01	1:02:19	7:47	6:34	144	157	189	208	23	20	88

Friday. 6 Miles Easy.

Saturday. 13 Miles

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	11:11	11:11	4:58	103	130	176	182	0	7	103
2.	1.00	8:55	8:55	8:24	124	136	180	184	0	0	103
3.	1.00	8:44	8:44	8:24	134	143	177	190	5	0	114
4.	1.00	8:03	8:03	7:36	141	148	177	194	0	5	114
5.	1.00	7:51	7:51	7:29	146	151	187	198	5	0	117
6.	1.00	7:37	7:37	7:05	141	157	187	202	0	0	108
7.	1.00	7:25	7:25	7:14	146	154	194	200	0	0	105
8.	1.00	7:25	7:25	7:14	153	158	195	202	0	0	115
9.	1.00	7:37	7:37	7:16	153	159	193	200	5	0	117
10.	1.00	7:37	7:37	7:03	155	163	194	200	16	7	119
11.	1.00	7:38	7:38	6:54	145	164	190	200	0	0	92
12.	1.00	8:16	8:16	5:19	140	164	181	210	5	0	79
13.	1.00	7:19	7:19	6:56	168	202	194	202	0	0	123
14.	0.01	0:02	5:37	6:56	186	186	194	194	0	0	1
Totals:	13.01	1:45:46	8:07	5:24	140	202	186	210	26	16	1,410