Tuesday, July 27th: 15 minute warmup, 4×100 strides, 2 miles goal pace, 3 x 2 miles tempo (2 minutes jog in between), 3 miles goal pace, 15 minute cooldown. Total: 23.68 km, 2:13:00 (5:37/km)
Wednesday, July 28th: 5km, 6 x 100 strides (total 5.6 km, 29:44)
Thursday, July 29th: 15 minute warmup, 4×100 strides, 4 x 1 mile cruise intervals (7:56,7:57,7:56,7:44), with ½ mile slow jog recovery,13 minute cooldown. Total: 13.7km 1:18:29
Saturday, July 31st: 5 miles / 8.05 km, 42:15 (5:15/km) – last 2 km 4:59, 4:55
Sunday, August 1st: 16 miles / 25.76 km, 2:23:17 (5:34/km) – 9 minutes better than last week!
Weekly total: 76.79 km
July total: 303.58 km
Watchsteverun's Blog 
Reem the running machine said,
July 27, 2010 @ 12:20 pm
Ran out of patience but not energy. Need to find a running partner to keep me focused.
Went home after tempo runs (miss running in the country and its open space).
I owe Wednesday the last 3 miles at GP plus a 15 minute cool down (but ran the 2 miles at GP and the 3×2 miles nearly consistently at tempo pace).
Bought powder Gatorade, lime flavor.
Ran at 5:45 a.m.
Watchsteverun said,
July 27, 2010 @ 4:59 pm
5:45am-wow! I was able to complete the whole damn thing…2:13:00 and 23.68km later…am now comatose but happy I don’t have a long run again until Sunday. (9 miles Thurs doesn’t count as long anymore)