3 miles, 17:18 (5:46/m)

5:49, 5:45, 5:44

4 miles, 26:07(6:32/m) wet trails

6:37, 7:00 (up hydro) 5:51, 6:38
muddy trails.....with Marko

8 miles, 3 hills, 47:00 (5:52/m)

5:20, 5:45, 5:36, 5:46, 5:42, 5:51, 6:54(brock hill), 6:00....very windy




last time I did this run no wind

Sunday, August 23, 2015

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

3 miles, 16:03 (5:21/m) roads

5:35, 5:14, 5:10 roads,
home right on riverview left on lockhart left on glenridge right onto riverview ended just past to riverview Glendale corner...

4 miles trails wet, 22:05(5:31/m)

5:34, 5:32, 5:29, 5:26......last mile in the dark on trail footing awkward ;)

10 miles, 1:09:37 (6:58/m) trails

6:55, 6:51, 7:01, 6:51, 6:47,
7:01, 7:20, 7:16, 6:49, 6:39

4 miles trails.....22:22 (5:36/m)

5:35, 5:28, 5:38, 5:38
Marko on bike :)

4 miles wet creek trails, 23:01 (5:45/m)

5:53, 5:50, 5:37, 5:37

6 miles, 32:44 (5:27/m)

down Glendale, Pelham to 8th ave towards  rockway and back,
5:25, 5:23, 5:29,5:27, 5:31, 5:29

3 miles, 16:35 (5:32/m) roads

5:52, 5:21, 5:19

4 miles, 22:02 (5:30/m) trails

5:43, 5:25, 5:35, 5:15

easy 5 trails

6 miles, 35:29 (5:55/m) wet windy trails

5:50, 5:47, 5:47, 5:48, 5:56, 6:17(soggy trail no grip)

5 trails (35:00)

4 miles, brock trails, 23:23 (5:51/m)

5:52, 5:43, 5:48, 5:56

8 miles, creek trail into port, 49:54(6:22/m)

6:32, 6:29, 6:10, 5:58, 5:56, 5:57, 6:15, 6:31

4 miles, creek trail

5:33, 5:23, 5:28, 5:23
Wet, and trail footing not good...trail all harrowed u p

5 miles , 35:00 (7:00/m)

8 miles, trails, 56:00(7:00/m)

10 miles, trails up to morningstar mill, 68:07 (6:50/m)

6:58, 7:04 up (hydrohill), 6:31, 6:24, 6:57,
7:10, 6:38, 6:46, 6:17(down hydro), 7:15

5 miles creek trail wet, 29:35 (5:55/m)

6:00, 6:04, 5:59, 5:39, 5:50

6 easy trails

creek 4 miles

Very windy today.....
5:20, 5:29, 5:18, 5:30
1st and 3rd with wind, 2 and 4th against

8 miles trails to port 47:24 (5:55/m)

5:59, 6:05, 5:50, 5:39, 6:05, 5:38, 5:54, 6:08

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