S - Long 17.7 (2:06)

M - Easy 10.5

T - Easy 10.0

W - Tempo 33 minutes at 5:35 pace (10.3 total)

T - Easy Double 6/5.4

F - Easy 5.5

S - 3 mile warmup

5 x 1000 with 400m (~2min) jog b/w

3:05, 3:01, 3:06, 3:05, 3:02

3.5 mile cool down

I felt okay.  Ate too much for breakfast right before the workout and started to throw up at the end of the workout.  Other than than I felt in control.  It was a good second workout for the week, especially considering that this was my highest mileage week post-college.

Details: http://www.logarun.com/calendars/djhocking/2009/7