Workout Summary Oct 15-21

Total Miles = 56
Long Run = 11.4 miles
Quality Miles = 9
Cycling = 29 miles

Highlights:

Wed:  5K in 21:20 (6:50 pace)
Sat:  8 x 800m @ 6:27 pace

Workout Summary Oct 8-14

Total Miles Run = 53.6
Long Run = 10.5
Quality Miles = 10
Cycling = 22

Highlights:

Fri:  5K @ 6:45 pace
Sat: 16 x 100m, 8 x 200m, 4 x 400m @ 6:41 pace
Sun: 16 x 400 w 30 sec rest @ 6:33 pace

Comments: 3 consecutive days of quality running is something different

Workout Summary Oct 1-7

Total Miles Run = 45.8
Quality Miles = 10
Long Run =13.7
Cross Training = 36 miles on the bike

Highlights: 

Fri: 20 x 400m on the indoor 10 lap track
Sun: 10 x 800m on turf @ 6:30 pace

Highlights:  2 good quality workouts 48 hrs apart

Workout Summary Sept 24-30

Total Miles = 48
Quality Miles = 12
Long Run = 11.5 miles
Cycling =  28 miles

Highlights

Tues:  XC course 5K @ 7:18 pace
Wed:  XC course 5K @ 6:58 pace
Sun:  10K Pyeongtaek Port Race 41:16 (6:35 pace)  6:19; 6:28; 6:30; 6:40; 6:48; 6:44

Comments:  Could not hold 6:30s the second 3 miles but not too bad overall.  Pyeongtaek Port 10K

Workout Summary Sept 17-23

Total Miles Run = 70.1
Quality Miles =  9
Long Run =  15
Cycling = 26 miles

Highlights:  
Mon:  15 miles to Cheonan Station @ 8:52 pace
Wed:  Ladder:  16 x 100; 8 x 200; 4 x 400; 2 x 800  ave pace 6:01
Fri:  5 mile tempo run on turf @ 6:54 pace

Comments:  Great week- 4 runs over 10 miles and 2 solid quality workouts!