Workout for Sep 24th to 30th. Total 46 Miles.

Tuesday. 7 Miles Easy in the morning. 5X1k in the afternoon. Also very slow

Wednesday. 4 Miles Tempo. Total 6 Miles.

Friday. 6 Miles Easy

Saturday. 15 Miles LSD

Sunday. 6 Miles

Workout for Sep 17th to 23rd. Total 16 Miles.

Friday 6 Miles Easy.

Sunday 10 Miles Easy

Workout for Sep 10th to 16th. Total 49 Miles.

Wednesday. 6 Miles Easy

Thursday. 8 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	10:02	10:02	8:14	115	125	178	184	5	0	89
2.	1.00	7:25	7:25	6:05	137	149	187	206	0	0	88
3.	1.00	7:44	7:44	6:42	150	154	187	198	0	0	100
4.	1.00	7:51	7:51	6:56	150	154	188	200	5	0	101
5.	1.00	7:46	7:46	6:44	151	156	190	222	0	0	99
6.	1.00	7:47	7:47	7:00	154	157	189	198	0	0	101
7.	1.00	7:59	7:59	6:15	151	157	186	202	17	20	100
8.	1.00	7:47	7:47	6:59	152	159	188	202	0	7	98
9.	1.00	7:45	7:45	6:27	153	158	191	202	0	5	98
10.	1.00	9:06	9:06	7:42	142	156	179	186	0	7	69
11.	0.01	0:03	11:45	9:07	138	138	182	182	0	0	0
Totals:	10.01	1:21:20	8:07	6:05	145	159	186	222	23	33	943

Friday. 9 Miles Easy.

Saturday. 14 Miles.

Sunday. 10 Miles.