Workout for Oct 22nd to 28th. Total 57 Miles.

Monday. 7 Miles Easy.

Tuesday. 9 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	9:43	9:43	8:15	125	138	177	186	34	67	113
2.	1.00	7:41	7:41	7:16	143	149	187	192	7	6	107
3.	1.00	7:46	7:46	6:51	148	152	190	196	35	37	112
4.	1.00	7:50	7:50	6:57	149	153	191	196	31	30	113
5.	1.00	7:49	7:49	7:29	149	153	192	198	7	0	111
6.	1.00	7:55	7:55	7:25	150	154	190	198	10	14	113
7.	0.29	2:17	8:02	6:59	150	155	188	196	0	5	32
8.	0.72	5:34	7:48	7:08	151	155	193	200	31	34	79
9.	1.00	7:56	7:56	6:57	151	156	192	200	36	33	112
10.	1.00	7:56	7:56	7:15	149	153	190	198	12	5	107
11.	1.00	7:59	7:59	6:56	149	155	190	200	38	47	103
12.	0.01	0:02	5:33	10:43	151	151	92	92	0	0	0
Totals:	10.01	1:20:35	8:03	6:51	146	156	189	200	230	266	1,102

Wednesday. 6 Miles Workout. Not a bad one.

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	11:20	11:20	9:44	110	122	173	180	0	0	107
2.	1.00	7:24	7:24	5:31	134	145	196	208	59	55	95
3.	1.00	7:34	7:34	7:12	143	149	193	198	24	30	106
4.	1.00	7:34	7:34	7:16	146	151	193	198	33	45	107
5.	1.00	7:31	7:31	6:50	147	153	190	202	41	40	106
6.	1.00	7:20	7:20	6:44	150	156	194	206	43	33	106
7.	0.07	0:39	9:40	6:48	151	154	176	180	0	0	8
Totals:	6.07	49:25	8:08	5:31	138	156	189	208	197	197	635

Friday. 10 Miles Easy.

Saturday. 6 Miles Easy

Sunday 18 Miles LSD