easy 5 miles

4 miles

creek trail
5:24, 5:22, 5:15, 5:20

6 miles, 36:32 (6:05/m)

6:33(trail), 7:11(up hydrohill), 6:06, 5:26, 5:28, 5:43

5 miles trails

4 miles creek

5:38/5:30/5:30/ 5:22

easy 6 miles trails

3.5 miles easy

4.5 miles, 30:40 (6:49/m)

12 miles, 1:22:34 (6:53/m) trails

past 3 runs

Sun, 20 Sep 2015 17:52:11 +0800

4 miles, 25:34 (6:23/m)

6:43, 6:17, 6:20, 6:15

on the track in China, Huami international school

 

Mon.....flood rains

Tuesday Sep 22/15

4 miles, 23:16 (5:49/m)

on the track in China, Huami international school

Thursday Sept 24/15

hottest day yet very humid

4 miles, 23:29 (5:53/m)

5:57, 5:46, 5:46, 6:00

5 miles easy trails

easy 5 trails

8 miles, trails, 54:40 (6:50/m)

Into port and back

trails creek 4 miles, 22:00 (5:30/m)

5:28, 5:32, 5:25, 5:35
hot and wind.

2 x 1.5 miles

8:05, 7:50...was going to do 3 but too hot.

3 easy

easy 5

3 miles roads, 16:05 (5:22/m)

home riverview lockhart glendridge riverview Glendale
5:40, 5:05, 5:20

7.28 miles 49:28 with jeff trails

7:09/6:45/6:46/6:43/6:50/6:40/6:41

8 miles, 3 hills run, 45:41 (5:43/m)

5:34, 5:30, 5:15, 5:48, 5:39, 5:53, 6:22, 5:34
back of brock by tennis courts, out to merittville, decew, pelham, glendale, glenridge, up to lights right and back to tennis courts. brock hill almost killed me couldn't get that mile under 6. all garmined