September 2012 . 10 K Training

September 2-8 
(total miles=18.13 miles)

Monday
4.00 miles (30:06)

Split	Time	Distance	Avg Pace	Best Pace	Calories
Summary	30:06.2	4.00	7:31	5:37	349
1	7:52.7	1.00	7:53	6:35	85
2	7:06.5	1.00	7:06	5:48	87
3	7:14.8	1.00	7:15	5:37	87
4	7:50.2	1.00	7:50	6:19	90
5	:02.0	0.00	7:12	8:05	0

Tuesday

3.14 miles (25:56)

Wednesday

4.00 miles (31:55)

Thursday

3.01 miles (24:18)

Saturday

3.98 (29:26)

Split	Time	Distance	Avg Pace	Best Pace	Calories
Summary	29:26.0	3.98	7:24	5:13	345
1	7:56.4	1.00	7:56	6:14	83
2	6:47.6	1.00	6:48	5:13	89
3	6:42.7	1.00	6:43	5:43	87
4	7:59.3	0.98	8:09	6:11	86

September 9-15
(total miles=16.54 miles)

Monday
4.05 miles (34:09)

Tuesday 
3.09 miles (26:41)

Wednesday
4.40 miles (37:52)

Thursday
5.00 miles (38:54)

Split	Time	Distance	Avg Pace	Best Pace	Calories
Summary	38:54.3	5.00	7:47	4:45	438
1	7:54.0	1.00	7:54	6:24	87
2	7:29.3	1.00	7:29	4:45	88
3	7:37.1	1.00	7:37	7:14	89
4	7:40.4	1.00	7:40	6:20	87
5	8:11.6	1.00	8:12	6:58	87
6	:01.9	0.00	14:23	7:47	0

September 16-22
(total miles=18.26)

Monday
6.00 miles (45:58)

Tuesday
4.19 miles (33:49)

Friday
2.07 recovery run

Saturday
6.00 miles (45:38)

Split	Time	Distance	Avg Pace	Best Pace	Calories
Summary	45:38.8	6.00	7:36	4:57	522
1	8:17.6	1.00	8:18	6:46	87
2	7:00.5	1.00	7:01	5:32	87
3	7:02.2	1.00	7:02	6:09	87
4	7:03.5	1.00	7:04	4:57	86
5	7:21.9	1.00	7:22	6:27	86
6	8:50.6	1.00	8:51	7:08	88
7	:02.5	0.00	8:40	8:17	1

September 23-29
(total miles=7.82 miles)

Tuesday
4.51 miles (37:08)

Track Workout
1 mile warm up, 400, 600, 800, 600, 400, 1 mile cool down

Split	Time	Distance	Avg Pace	Best Pace	Calories
Summary	37:08.5	4.51	8:14	5:32	387
1	8:31.9	1.00	8:32	6:49	86
2	1:35.7	0.26	6:08	5:37	22
3	2:01.9	0.24	8:32	5:34	22
4	2:25.5	0.39	6:11	5:56	33
5	1:21.0	0.11	12:09	6:22	10
6	3:07.6	0.50	6:14	5:32	42
7	2:23.9	0.13	18:13	6:21	11
8	2:16.2	0.37	6:07	5:33	31
9	2:52.5	0.29	9:46	5:55	26
10	1:34.1	0.25	6:18	5:56	20
11	8:58.2	0.96	9:21	6:12	84

Wednesday 
3.31 miles (27:17)