Tempo run progress

four 3 milers complete on the roads

1) 18:15 (6:04/m) 6:09, 5:54, 6:09
2) 17:59 (6:00/m) 6:06, 5:58, 5:52
3) 17:41 (5:52/m) 6:11, 5:41, 5:46
4) 17:16 (5:44/m) 5:44, 5:50, 5:39

3 miles 17:16 (5:44/m)

Untitled by runperryrun at Garmin Connect - Details
3 miles, 17:16 (5:44/m), 5:44/5:50/5:39 1 mile warm-up
(different route, 3rd street louth out to hiway 8 back and right on 8th ave into some rolling hills for the last mile

easy 6 trails

easy 6 miles trails

3 miles 17:41 (5:52/m)

Untitled by runperryrun at Garmin Connect - Details3 miles roads 17:41 (5:52/m)
6:11/5:41/5:46

3 miles 17:59

Untitled by runperryrun at Garmin Connect - Details
3 mile tempo roads 17:59 (6:00/m)
6:06, 5:58, 5:52

easy 4 miles

easy four miles with Polly

easy 4 miles

easy 4 miles down in Port

3 miles 18:15 (6:04/m)

Untitled by runperryrun at Garmin Connect - Details3 miles 18:15 (6:04/m) first tempo run of 14 day cycle every other day
6:09/5:54/6:09

6 miles, 42:27 (7:05/m)

6 miles, 42:27 (7:05/m) back from Algonquin trip loosening up legs start 3 mile tempos tomorrow.
7:26, 6:47, 6:53, 7:17, 7:10, 6:49

60 miles week 2 complete

14 day Endurance Stamina Distance work done
120 miles over 14 days, last day was 6,6,6 for 18 miles :)

6.28 miles 47:52 (7:37/m)

Untitled by runperryrun at Garmin Connect - Details
6.28 miles 47:52 (7:37/m) with Paul in Port
7:24, 7:23, 7:53, 7:44, 7:26, 7:40

6 mile road/trails 45:53 (7:38/m)

Untitled by runperryrun at Garmin Connect - Details
6 mile road/trails 45:53 (7:38/m)
7:36, 7:48, 8:05, 7:25, 7:40, 7:13

6 miles trails 43:01 (7:09/m)

Untitled by runperryrun at Garmin Connect - Details
6 miles with Mark on his bike 43:01 (7:09/m)
7:34, 7:01, 6:52, 6:49, 7:12, 7:30

8 miles 59:21, (7:24/m)

Untitled by runperryrun at Garmin Connect - Details8 miles 59:21, (7:24/m) trails/roads/hills
8:19, 9:01, 7:42, 7:37, 6:34, 6:52 (Jackson flats hill), 6:44, 6:24

9 miles trails, 1:15:05 (8:20/m)

Untitled by runperryrun at Garmin Connect - Details9 miles trails, 1:15:05 (8:20/m)
8:08, 9:10, 7:59, 7:40, 8:14, 8:25, 8:32, 8:14, 8:38

8 miles, 1:04:36 (8:04/m),

Untitled by runperryrun at Garmin Connect - Details8 miles, 1:04:36 (8:04/m), trails, a rough patch, not feeling so great, oh well got er in.
8:17, 9:19, 8:10, 7:46, 7:17, 7:53, 7:30, 8:19

5 miles, 38:19 (7:39/m)

Untitled by runperryrun at Garmin Connect - Details
5 miles, 38:19 (7:39/m) trails roads easy
8:10, 8:49, 7:29, 7:07, 6:40

12 miles roads trails with Jeff, 1:28:36 (7:22/m)

Untitled by runperryrun at Garmin Connect - Details
12 miles roads trails with Jeff, 1:28:36 (7:22/m)
7:43, 7:06, 7:01, 7:03, 7:17, 8:33, 7:31, 7:17, 7:17, 7:44, 7:05, 6:53

60 mile week 1 complete

9, 8, 9, 8, 9, 8, 9 distance block.
2 weeks distance, 2 weeks tempos, 2 weeks sharpen, race.

9 miles 1:09:11 (7:40/mile)

Untitled by runperryrun at Garmin Connect - Details 9 miles 1:09:11 (7:40/mile)
8:13, 9:10(hydro hill), 7:30, 7:41, 8:03, 7:51, 8:26, 6:28, 5:42

8 miles 53:32 (6:40/m)

Untitled by runperryrun at Garmin Connect - Details8 miles 53:32 (6:40/m) roads/trails down in Port Dalhousie 53:32 (6:40/m)
6:47, 6:46, 6:58, 6:34, 6:42, 6:30, 6:33, 6:35

9 miles trails 1:11:30 (7:56/m)

Untitled by runperryrun at Garmin Connect - Details9 miles trails 1:11:30(7:56/m)
8:19, 9:16(hydro hill), 8:41, 8:06, 7:33, 7:04, 7:21, 7:17, 7:48.....left achilles time to ice it well and advil it :)

8 miles 1:07:34 (8:26/m)

Untitled by runperryrun at Garmin Connect - Details8 miles wet soggy trails, very careful due to tweaked left achilles, 1:07:34 (8:26/m)
8:48, 9:16, 8:25, 8:08, 7:57, 8:30, 7:59, 8:26

9 miles 62:19 (8:01/m)

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9 miles trails/roads 62:19(8:01/m)
7:52, 9:06, 8:11, 7:54, 7:40, 7:58, 7:47, 8:05, 7:40

8 miles trails 1:03:16 (7:54/m)

Untitled by runperryrun at Garmin Connect - Details
8 miles trails 1:03:16 (7:54/m) left achilles achy.
7:56, 9:04, 8:28, 7:59, 7:16, 7:35, 7:17, 7:34

9 miles trails 1:10:51, (7:52/m)

Untitled by runperryrun at Garmin Connect - Details
9 miles trails 1:10:51, (7:52/m)
7:59, 9:12 (hydro hill) 7:53, 7:24, 7:34, 8:20, 7:02, 7:43, 7:35

3 miles

3 miles pool run