15 miles 1:50:55 (7:23/m) 19 intervals

Untitled by runperryrun at Garmin Connect - Details

15 miles 1:50:55 (7:23/m) home-pelham-effingham-holland-cataract-decew-merritville-glenridge-lockhart home
10 minutes easy and 165/135 hr intervals 19 of them The heart rate took a long time to get back down to 135bpm today.
7:42, 6:47, 6:46, 7:48, 7:26,
6:46, 7:47, 8:07, 7:52, 7:30,
6:59, 7:44, 6:50, 7:08, 7:34
Avg HR: 151 bpm

5 miles 34:09 (6:49/m)

Untitled by runperryrun at Garmin Connect - Details

6:57, 6:50, 7:05, 6:57, 6:15.
out 2.5 miles monitored calf and 2.5 miles back
tried to keep hr between 145-150 and picked it up last mile to 158-160 to see if the calf would hold up and it did.Avg HR: 148 bpm

5 miles easy

5 miles trails 39:48 (7:57/m) out 20:16, back 19:48 pain free :)

30 sec X 20

goal was to produce blood flow in the calf 30 seconds X 20.

Left Calf on the mend :)

Track 200/400/600 X 3

1 mile warm-up, strides 200(100 jog)400(100 jog)600(200 jog)X 3 39's/79's/2:00 1 mile cool down

5 miles, 33:45 (6:45/m)

Untitled by runperryrun at Garmin Connect - Details

6:34, 6:32, 6:42, 7:00, 6:53 left calf tweaked
Avg HR: 144 bpm

5.5 miles

5.5 miles easy recovery run with Jeff, Garmin problems

12.99 miles, 1:30:00 (6:55/m) Avg HR: 149 bpm

Untitled by runperryrun at Garmin Connect - Details
Road trails 
10 minute warm-up 135 low 165 high 
22 Intervals total duration at 135-165 range 45:14 
2 minute cool down at the end 

8 miles trails, 58:50 (7:21/m)

home creek to port and back
4 miles out 29:30, back 29:20
no garmin today wifey had it:)

53 miles for the week

13.75 miles 1:45:57 (7:42/m)

Untitled by runperryrun at Garmin Connect - Details

13.75 miles 1:45:57 (7:42/m) with Richard
we went into the rollercoaster hills of Effingham
Quarry/Schmown/merittville/decew/
cataract/holland/roland/effingham/pelham/decew and back in
felt good out there, my longest run in quite some time.
Last half mile I felt a bit heavy, Saw Rocky raccoon(5 feet away) on the side of the road, looking at us sheepily, and a thanksgiving turkey yesterday
Avg HR: 134 bpm

10. 7 interval session with speedster Richard

Untitled by runperryrun at Garmin Connect - Details

10.7 1:22:48 (7:44) HR interval session #1
Quarry 10 mile loop opposite way with Richard,
Great workout and learned how to raise the hr to 160 bpm.
Looking at the stats, we hit our optimum high heart rates 18 times,
so 18 bouts of climbing the heart rate to 160.

bouts 2:28, 2:03, 1:57, 1:19, 1:11, 1:08, 1:44, 1:01, 1:54, 1:06, 2:03, 2:25, 1:31, 1:34, 1:05, 1:27, 2:03, 1:40
total time : 29:08

Dunlop 5k 1st 17:15

Untitled by runperryrun at Garmin Connect - Details

Race 2.5 mile warm-up
Dunlop 5k 1st 17:15
3:24, 3:25, 3:27. 3:31. 3:24
2.5 mile cool down

5.17 miles trails with Jeff 36:34 (7:04/m)

Untitled by runperryrun at Garmin Connect - Details

7:24, 6:56, 7:11, 6:55, 6:53
.17 1:12

pm: 10 miles 67:58 (6:47/m)

Untitled by runperryrun at Garmin Connect - Details


tried to keep hr under 150 bpm
out and up rockaway and back,
5 out 5 back
6:55, 6:46, 6:43, 6:52, 7:09(up rockaway)
6:28, 6:31, 6:43, 6:43, 7:01
Avg HR: 149 bpm

5.21 miles, 36:10 (6:56/m)

Untitled by runperryrun at Garmin Connect - Details

7:19, 6:45, 6:45, 6:59, 6:48
.21 1:30.7

pm: Easy 4 miles at the track

am: 10.33 miles, 1:17:45 (7:31/m)

Untitled by runperryrun at Garmin Connect - Details

10.33 miles, 1:17:45 (7:31/m),
Great run along trails and roads
with Richard, Matt ran at 7:30
avg Hr 129 bpm

Track 3 X 1 mile (400 jog)

1 mile warm-up, strides
3 X 1 mile 5:20, 5:22, 5:21 (400 jog recovery)
1 mile cool down (windy)
Supposed to race today but race was cancelled

5 miles, 33:17 (6:39/m)

Untitled by runperryrun at Garmin Connect - Details

4 strides
6:33, 6:36, 6:51, 6:49, 6:25

5 miles, 32:09 (6:25/m)

5 miles on trails, steady state,
32:09 (6:25/mile)
out 16:15, back 15:54

4 X 400, 72, 72, 72, 72

Untitled by runperryrun at Garmin Connect - Details

1 mile warm-up, 4 X 150 strides
4 X 400 with 400 jog recovery
72, 72, 72, 72 (HR 166, 168, 171, 170)
1 mile cool down

easy 6.47 mile recovery run on trails 134 bpm

100/200/300/400 (100 jog recovery) X 5

Untitled by runperryrun at Garmin Connect - Details

Track, 1 mile warm-up, 2 strides
100/200/300/400 (100 jog recovery) X 5
18's, 38's, 58's, 78's
1 mile cool down
100's 136, 150, 152, 152, 155 rec 123, 127, 132, 136, 137
200's 147, 158, 159, 162, 163 rec 118, 130, 133, 136, 135
300's 154, 161, 163, 164, 165 rec 119, 134, 136, 138, 140
400's 160, 164, 166, 168, 171 rec 131, 132, 138, 142

6 miles 41:28 (6:54/m)

with Jeff on the roads