Workout from July 15th to July 21st. Total 57 miles

Monday. 6X1 Mile Tempo. Pace between 7:11 to 7:20(One mile 7:23). 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.	1.50	18:39	12:26	6:09	110	127	171	198	5	5	162
2.	1.00	7:23	7:23	6:50	142	149	195	202	0	5	107
3.	0.25	3:40	14:43	7:17	113	148	143	180	0	0	25
4.	1.00	7:19	7:19	5:49	144	152	199	208	5	0	105
5.	0.25	3:38	14:34	5:44	116	150	139	196	0	0	24
6.	1.00	7:15	7:15	5:50	146	154	197	208	0	5	104
7.	0.25	3:27	13:48	7:04	125	154	159	194	0	0	26
8.	1.00	7:14	7:14	5:52	147	156	198	210	5	0	104
9.	0.25	3:52	15:31	4:20	121	156	138	182	0	0	23
10.	1.00	7:14	7:14	6:02	148	155	198	210	0	5	104
11.	0.25	4:34	18:17	7:11	114	155	128	208	0	0	20
12.	1.00	7:19	7:19	6:19	144	155	197	208	5	0	98
13.	1.50	17:44	11:49	6:01	123	154	165	210	0	0	99
Totals:	10.25	1:39:25	9:42	4:20	131	156	178	210	13	13	1,001

Tuesday.

Wednesday.  6 Miles Easy(Down the Hill Training)

Thursday. 2 miles Warm up, 5 miles tempo, 1 mile cool down. 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	9:44	9:44	8:18	114	128	177	182	38	57	101
2.	1.00	9:29	9:29	6:12	117	128	178	204	5	18	95
3.	1.00	7:26	7:26	6:15	138	149	196	208	5	0	101
4.	1.00	7:15	7:15	6:44	148	152	195	204	11	12	107
5.	1.00	7:19	7:19	6:57	151	154	196	204	0	11	110
6.	1.00	7:19	7:19	7:01	152	155	195	202	6	5	110
7.	1.00	7:16	7:16	6:25	155	160	196	208	22	7	111
8.	1.00	12:51	12:51	6:41	124	159	153	188	41	30	92
9.	0.01	0:03	8:58	9:19	131	131	174	174	0	0	0
Totals:	8.01	1:08:45	8:35	6:19	136	160	184	208	115	131	827

Friday. 3X2Miles. Total 10 Miles. Pace 7:11-7:20. Sorry, a little bit slower.

 

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	15:36	10:24	7:36	111	128	175	190	0	0	150
2.	2.00	14:45	7:22	6:48	143	155	193	210	5	0	216
3.	0.50	6:20	12:40	6:59	118	153	151	182	0	0	44
4.	2.00	14:46	7:23	6:08	147	156	194	204	5	5	218
5.	0.50	7:33	15:06	7:01	118	157	139	184	0	0	38
6.	2.00	14:46	7:23	6:07	148	157	195	206	5	0	215
7.	1.50	20:00	13:20	7:06	116	156	153	182	0	5	82
Totals:	10.00	1:33:47	9:22	6:15	131	157	177	210	10	7	963

Saturday. 11 Miles Easy

Sunday. 12 Miles LSD

Workout from July 8th to July 14th. Total 64 miles

Monday. 6 Miles Easy.

Tuesday.  6X800m + 2miles. Total 8 Miles.

Wednesday. 8 Miles Easy

Thursday. 5 Miles Tempo again. Total 12 Miles(The last a few miles at pace 8 then 9).

Friday. 6 Miles Easy

Saturday. 14 Miles LSD.

Sunday. 10 Miles Easy.

Yes, I completed total of 64 miles for the week. Though very slow paces on Sunday and Wednesday.