Workout for the week Feb 1st to Feb 7th -- Total 50 Miles

Monday. Rest

Tuesday. Tempo 6 miles. Total 9 Miles.

Split	Time	Distance	Avg Pace
Summary	1:11:59.4	9.17	7:51
1	8:46.8	1.00	8:47
2	5:13.1	0.58	8:57
3	7:00.9	1.00	7:01
4	6:56.2	1.00	6:56
5	7:08.6	1.00	7:09
6	7:19.7	1.00	7:20
7	6:58.3	1.00	6:58
8	7:03.7	1.00	7:04
9	:06.9	0.02	7:27
10	9:29.1	1.00	9:29
11	5:56.2	0.57	10:25

Wednesday. Rest

Thursday. 14 Miles.

800m/400m/800m/400m(6 Miles)

Split	Time	Distance	Avg Pace
Summary	50:57.1	6.03	8:27
1	8:40.2	1.00	8:40
2	8:29.1	1.00	8:29
3	3:21.5	0.52	6:24
4	1:12.9	0.12	10:28
5	1:34.1	0.26	5:59
6	2:29.9	0.24	10:14
7	3:11.7	0.51	6:16
8	1:15.9	0.11	11:11
9	1:36.2	0.25	6:20
10	10:00.9	1.00	10:01
11	9:01.8	1.00	9:02
12	:02.9	0.01	7:58

6 Miles Tempo. Total 8 Miles.

Split	Time	Distance	Avg Pace
Summary	1:02:46.0	8.00	7:50
1	8:19.3	1.00	8:19
2	7:28.4	1.00	7:28
3	7:35.3	1.00	7:35
4	7:35.8	1.00	7:36
5	7:10.5	1.00	7:11
6	7:11.9	1.00	7:12
7	7:16.6	1.00	7:17
8	10:05.9	1.00	10:06
9	:02.3	0.00	7:47

Friday. Rest.

Saturday. 11 Miles Easy.

Sunday. 16 Miles LSD with 8 miles Tempo

Workout for the week Jan 25 to Jan 31 -- Total 43 Miles

Monday. Biking for 20 Miles.
Tuesday. 6 Miles Tempo Total 9 Miles. This is a workout with GVH.

Split	Time	Distance	Avg Pace
Summary	1:11:40.5	9.01	7:57
1	9:34.5	1.00	9:35
2	6:45.3	0.73	9:12
3	7:12.9	1.00	7:13
4	7:23.5	1.00	7:23
5	7:19.6	1.00	7:20
6	7:23.5	1.00	7:23
7	7:28.2	1.00	7:28
8	7:29.6	1.00	7:30
9	8:40.1	1.00	8:40
10	2:23.4	0.28	8:38

Wednesday. Rest
Thursday. Speed out plus 6 Mile Tempo. Total 17 Miles

Split	Time	Distance	Avg Pace
Summary	1:22:24.2	10.01	8:14
1	9:16.5	1.00	9:16
2	9:19.4	1.00	9:19
3	7:28.0	1.00	7:28
4	7:25.9	1.00	7:26
5	7:32.2	1.00	7:32
6	7:18.6	1.00	7:19
7	7:28.3	1.00	7:28
8	7:19.9	1.00	7:20
9	9:52.8	1.00	9:53
10	9:20.4	1.00	9:20
11	:02.2	0.01	7:08

Friday. Rest
Saturday. 16 Miles

Split	Time	Distance	Avg Pace
Summary	2:09:51.3	16.01	8:07
1	8:06.5	1.00	8:07
2	8:06.6	1.00	8:07
3	8:11.0	1.00	8:11
4	8:01.3	1.00	8:01
5	8:17.3	1.00	8:17
6	8:06.6	1.00	8:07
7	8:01.9	1.00	8:02
8	7:59.1	1.00	7:59
9	8:05.7	1.00	8:06
10	7:59.0	1.00	7:59
11	8:03.3	1.00	8:03
12	8:03.4	1.00	8:03
13	8:28.5	1.00	8:28
14	8:13.2	1.00	8:13
15	8:04.7	1.00	8:05
16	7:59.4	1.00	7:59
17	:03.8	0.01	7:06

Sunday. Rest