8.6 miles, 58:19 (6:46/m) roads

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didn't hear the 8 mile beep on the garmin,
decided to look and I was at 8.6 miles :)
tried to keep hr below 152 bpm
6:43, 6:28, 6:44, 6:43, 6:40, 6:50, 6:51, 6:51
.61 4:24
Avg HR: 149 bpm

7 miles easy

easy 7 miles with Mark on his new bike.

6 X 800 grass 1:40 rec

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Harold Black work Stallion stomping grounds :)
Total 5 miles 32:30 (6:30/m)
1 mile warm-up 2 strides
6 X 800 grass 1:40 rec
2:34, 2:33, 2:32, 2:31, 2:30, 2:29
1 mile cool down
8:22, 5:19, 5:17, 5:36, 7:52
hr monitor wasn't working right

5 miles trails, 36:38 (7:19/m)

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with Jeff easy run, humid
7:25, 7:06, 7:18, 7:09, 7:36

3 miles, 24:29 (8:09/m) easy (70 miles this week)

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caps off 70 miles for the week
40,40,40,40
50,50,50,50
60,60,60,60
100,70,70 (40?)
Thinking of just doing 40 this week,
still averages out to 70 for 4 weeks
and may be smart to freshen up with 40 miles feeling a bit tired:)
Avg HR: 131 bpm

Track 100/200/300/400 Wade workout

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Track session with Jeff, hot and windy
1 mile warm-up 3 strides
100/200/300/400 (100 jog recovery)
18's 38's 60's 78's
1 mile cool down
Heart rates
100: 138,151,154,163 rec 110,130,134,141,144
200: 149,159,160,166 rec 119,132,134,139,142
300: 151,160,162,168 rec 124,132,135,138,139
400: 157,165,167,171 rec 126,134,138,142,139

pm: 4.3 miles 33:42 (7:50/m) (new shoes)

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pm: 4.3 miles 33:42 (7:50/m) (new shoes)
didn't hear the last mile click in
8:40, 7:35, 7:17, 7:40
.3 2:28.7
Avg HR: 131 bpm

10.38 miles, 1:28:15, (8:30/m)

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ran with Matt and Richard in the trails,
came across people sleeping on the trails :)
Avg HR: 137 bpm

pm: 5 miles roads, 36:14 (7:14/m)

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7:14, 7:20, 7:13, 7:12, 7:10
Avg HR: 136 bpm

pm: 5 miles trails, 34:31 (6:54/m)

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6:47, 6:52, 6:57, 6:49, 7:00
Avg HR: 149 bpm

pm: 5 miles, 37:10 (7:26/m)

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with Jeff
7:39, 7:13, 7:23, 7:27, 7:24.

pm: 5 miles trails 37:28 (7:29/m)

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7:26, 7:31, 7:34, 7:21, 7:32
Avg HR: 138 bpm

pm: easy 5.5 miles

pm: easy 5.5 miles with brother Paul trails

am: 5.36 miles Harold Black Park with the Rovernator grass workout

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am: 1 mile warm with Gary - 4 X 100 strides
1 mile(165 bpm)2:36, 2:38 800, 2:36(167 bpm),
800, 2:36 (169 bpm), 800, 2:37(170 bpm),
800, 2:37(170 bpm)
(1 minute rest)
1.25 mile cool down with Stalliono
8:21, 5:36, 5:23, 5:29, 8:32
.36 2:52

pm: 5 miles 34:34 (6:54 /m) trails

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tried to keep Hr 140-150 range
6:45, 6:50, 6:56, 6:57, 7:02
Avg HR: 147 bpm

10.1 miles 82:52 (8:12 m)

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easy run, legs tired
Avg HR: 133 bpm
8:06, 8:49, 8:10, 8:08, 8:00, 7:46, 8:06, 8:28, 7:46, 8:34
.11:54.6

3.3 easy run, 25:46 (7:48/m) 70 miles for week

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3.3 easy run, 25:46 (7:48/m)
7:53, 7:51, 7:42
.3 2:19
Avg HR: 132 bpm
70 miles finito for the week

6.7 miles Track Sean Wade workout

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Track Sir Sean Wade workout
1 mile warm-up, 3 strides,
100/200/300/400 (100 jog recovery) 5 times
19, 38, 60, 78's
1 mile cool down

100's 149/154/156/153 rec 129/134/138/143
200's 158/162/162/163 rec 134/137/136/142
300's 162/165/164/163 rec 138/137/139/142
400's 165/168/167/169 rec 137/142/141/147

4 miles in 30:56 (7:43/m) HR monitor used

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8:15, 8:04, 6:32(149bpm), 8:02
kept it at 130 bmp for 2 miles,
and tried to bring it up gradually over mile 3,
to 149 bpm and then back down to 130 bpm the last mile

am: 11.1 miles 1:32:49 (8:21/m)

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Great trail run with Matt and Richard in the short hills
Deer, racing mountain bikes, and one very steep hill :)
8:25, 7:56, 7:51, 8:24, 8:43, 8:22, 8:18, 9:16, 8:10, 8:49, 7:42
.10, 48.5

pm: trails 5 miles 37:26 (7:29 /m)

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8:20, 7:56, 7:04, 6:51, 7:10

pm: 5 miles, 35:24 (7:04/m)

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with Jeff trails
7:26, 6:49, 6:55, 7:04, 7:06

am: 5 miles, 37:21 (7:28/m)

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Welland trail
8:14, 7:55, 7:28, 6:53, 6:48.

p.m. 5 miles, 38:08 (7:37/m)

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easy the whole way,
easy on the hip flexor no twinges :)

am: 5 miles 36:11 (7:14/m)

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with Gary/Stallionator
Harold Black Park,
800 around each loop
hip flexor okay :)
8:12, 7:36, 7:12, 6:44, 6:23.

pm: 6 miles, 47:37 (7:56/m)

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7:28, 7:37 (left hip flexor)
8:05, 7:45, 8:15, 8:22

pm: 4 miles roads 27:57(6:59/m)

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with Jeff
7:14, 6:49, 6:44, 7:06

pm: 5 miles 35:48 (7:09/m), tired, roads

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7:33, 7:03, 7:14, 7:10, 6:45.

p.m: 5 miles trails, 35:49 (7:09/m)

2.5 miles out 18:43
2.5 miles back 17:06

p.m: 5 miles roads, 32:24 (6:28/m)

6:43, 6:29, 6:28, 6:19, 6:21
capping off 100 miles for the week
Within the 5,5,5 from day to day I focused on the middle 5 miler done on trails for 6 days and on the road the 7th day.....the morning/evening 5 milers were runs that started out slow first 2 miles and progressed to under 7 minute miles the last 3 miles.

middle 5 mile progression (same run each day on trails and the last one on the roads
35:11(7:02/m), 35:00(7:00/m), 33:48(6:45/m),
33:25(6:41/m), 33:11(6:38/m), 33:19(6:39/m)(windy),
32:24(6:28/m) roads

a.m. 5 miles trails 36:11 (7:13/m)

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7:44, 7:38, 7:27, 6:48, 6:26

pm: 5 miles, 36:16 (7:15/m)

went to the soft surface of cinder track

pm: 5 miles, 33:19 (6:39/m)

16:38 with wind out 16:40 against wind back

a.m. 5 miles 37:56 (7:35/m)

on the cinder track at Laura Secord

pm: 5 miles roads, 35:53 (7:10/m)

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7:43, 7:21, 7:38, 6:40, 6:27

pm: 5 miles trails, 33:11 (6:38/m)

16:50 out 2.5, back 16:21

a.m. 5 miles trails, 40:50 (8:10/m)

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up the hydro hill
8:41, 9:14, 8:11, 7:07, 7:33.

pm: 5 miles, 36:54 (7:22/m) roads

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7:51, 7:02, 7:26, 7:40, 6:50.

p.m: 5 miles trails, 33:25 (6:41/m)

17:00 out 16:25 back

a.m. 5 miles (7:58/m)

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Welland trail towards Notre Dame
8:29, 7:51, 7:56, 8:06, 7:26.

p.m. 5 miles 39:23

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7:47, 7:24, 8:03, 8:04, 8:00
2 beers before run :)

p.m. 5 mile trail run, 33:48 (6:45 /m)

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6:59, 6:37, 6:49, 6:43, 6:37.

a.m. 5 miles 36:07 (7:13/m)

on cinder track

pm: 5 miles, 36:38 (7:19/m)

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7:40, 7:09, 7:03, 7:27, 7:16

p.m. 5 miles trails 35:00 (7:00/m)

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7:01, 6:58, 7:14, 7:08, 6:36.

a.m 5 miles, 36:11 (7:14/m)

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a.m 5 miles, 36:11 (7:14/m) in Welland on paved trail 
7:55, 7:17, 7:27, 7:06, 6:22

p.m. 5 miles 34:17, (6:51/m)

pm: 5 miles, 35:11(7:02/m) trails

trails up the hydro hill to 2.5 miles and back.
2 minutes on 1 minute off

am: 5 miles, 35:44 (7:08/m)

a.m: 5 miles with Jeff, roads, 35:44 (7:08/m)

10 miles 69:59

10 miles 69:59, with sir Shane Lavell, speedster Matt West, and Mr Form Richard Ayotte
Brock U, merittville, decew, out cataract rd to holland brown fence and back.
Hot one out there even at 7am and a few wee hills:)

3 miles roads 17:13

3 miles roads 17:13

3 miles steady progression, 17:20

3 miles track steady progression, 17:20
6:09, 5:48, 5:23