6.36 miles, 42:51(6:46/m)

Untitled by runperryrun at Garmin Connect - Details
6.36 miles, 42:51(6:46/m) on trails with 10 X 150 sprint drill

18.64 miles trails/hills/roads 2:25:50 (7:49/m)

Untitled by runperryrun at Garmin Connect - Details
18.64 miles trails/hills/roads 2:25:50 (7:49/m)

3 mile time trial track in 16:42 5:34, 11:12(5:38), 16:42(5:30)

5 miles total
1 mile jog, 4 X 75 speed drill, 3 mile time trial on the track hit 16:42
5:34, 11:12(5:38), 16:42(5:30) 1 mile cool down

4.12 miles easy, 32:09 (7:48/m)

Untitled by runperryrun at Garmin Connect - Details
4.12 miles easy, 32:09 (7:48/m)

Track 6 X 800(400 jog recovery)

Track with Jeff-1 mile warm-up, 4 X 75 speed drill, pacework 6 X 800 (400 jog rec) 2:44, 2:44, 2:44, 2:44, 2:44, 2:40-1 mile cool down.

10.05 miles easy, 1:20:03 (7:58/m)

Untitled by runperryrun at Garmin Connect - Details
10.05 miles easy, 1:20:03 (7:58/m), trails/hills/road

10.23 miles 75:54(7:25/m) speed drill 10 X 150

Untitled by runperryrun at Garmin Connect - Details
10.23 miles 75:54(7:25/m) trails, road, hilly, did 10 X 150 meters speed drill on Decew.

easy run with Jeff out and back 6 miler 43:17 (7:10/m)

Untitled by runperryrun at Garmin Connect - Details

Shoes For shelter 5k road race 17:16(hilly cemetary)

Untitled by runperryrun at Garmin Connect - Details
17:16 3:18, 3:15, 3:32, 3:31, 3:30 6th overall. 2 mile warm-up 2.5 mile cool down for 7.5 miles
http://www.gogriffs.com//pdf8/687946.pdf?DB_OEM_ID=20500

4 miles easy

4 miles easy no watch with brother Polly on trails

6 miler easy with Jeff 43:15 (7:11/m)

Untitled by runperryrun at Garmin Connect - Details

easy 10 miler 74:55(7:29/mile)

Untitled by runperryrun at Garmin Connect - Details
easy 10 miler 74:55(7:29/mile) trails/hills/roads Feeling better breathing and legs (achilles a bit tweaked ice ice....it will be fine.)

10.3 miler(1:23:07)(8:03/m)

Untitled by runperryrun at Garmin Connect - Details
10.3 miler(1:23:07)(8:03/m) Ran easy legs not really feeling too fresh or the breathing....did 10 X 150 speed drill on Decew. A bit of a cold since Wed may be tiring me out a bit.

14 miles easy

Untitled by runperryrun at Garmin Connect - Details
1 mile warm-up then GPS kicked in for next 13 miles total 14 miles, 1:55:42(8:16/mile)

5k race in Jordan

Untitled by runperryrun at Garmin Connect - Details
17:06 final time.
Ran the Jordan 5k, 1 mile warm-up, 4 striders, 5k race in 17:06, 3:15, 3:21, 3:25, 3:26, 3:23, 2 mile cool down with Jeff he hit 17:43!

easy 3 with Jeff

Untitled by runperryrun at Garmin Connect - Details

easy 6 miler

Untitled by runperryrun at Garmin Connect - Details
easy run home, riverview, northcliff, lockhart, up hydro hill, to merritville to decew road and back. 6 miles, 42:20 (7:03/m)

Track 8 X 300 (300 jog) 55, 54, 54, 54, 53, 54 , 54, 54

Track with Jeff 1 mile warm-up, 4 X 70 striders, 8 X 300(300 jog) 55, 54, 54, 54, 53, 54, 54, 54.(72 per 400 pace or 4:48/mile) 1 mile cool down. Jeff hit 50's!

6 miles easy

home to Pollys in Port 46 minutes...no garmin.

13.06 hilly trails 1:39:16 (7:35/m)

Untitled by runperryrun at Garmin Connect - Details

13.06 hilly trails 1:39:16 (7:35/m)

trail run with Jeff through shorthills very hilly 13.06 miles 1:39:16 (7:35/m)

4 X 1200, 4:07, 4:05, 4:04, 3:58 (400 jog rec)

Track pacework, 1 mile warm-up, 4 X 70 striders, 4 X 1200(400 jog recovery) 4:07, 4:05, 4:04, 3:58 =16:14 (5:25's) achilles 100%