6 miles on roads, 43:42 (7:17/m)

5 minutes easy, 5 minutes 75% effort, 5 min easy, 4 minutes 80% effort, 5 minutes easy, 3 minutes 85% effort, 5 minutes easy, 2 minutes 90% effort, 5 minutes easy, 1 minute 100%, 3:42 easy

1000 X 6 (off 60 sec)

1 mile warm-up 6 X 1000 (200 jog) 3:28's right hamstring better, but still gotta go easy on the push off

13.5 miles 1:38 (7:15/m)

Effingham run, windy and cold.garmin battery died 7:08, 7:00, 7:17, 7:24, 7:04, 6:43, 7:43(elevation 348-560 feet) then my watch died:) Avg HR: 134 bpm

7 miles

2 mile warm-up, strides 3 X 1 mile (4 min rest) 5:43, 5:42, 5:43 2 mile cool down windy, and push off still not right with right hamstring

8 miles on trails, 63:42 (7:57/m)

easy 8 miles on trails, 63:42 (7:57/m) 32:00 out 31:42 back right hamstring was twinging so range of motion limited, time to roll out the knots

6 miles, 38:04 (6:20/m), 17:30 for 3 miles

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1 mile steady, 3 miles fast, 2 miles steady
6:52, 5:40, 5:55, 5:55, 6:57, 6:41
Avg HR: 153 bpm

4 miles

easy 2.5 miles, 1 mile pick up 5:45(30 on /30 off), 800 2:45 legs still tired from 14 Sunday in Rockway:)

3 easy

went 3 easy, a wee bit tired good day to ease off.

14 miles, 1:37:05 (6:56/m) 70 miles for week

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into rockway
7 miles out 7 miles back
Felt sluggish at the start
worked my way into the run
and felt better and better
7:27, 6:57, 7:07, 7:31, 7:36, 6:47, 6:35,
6:53, 7:25, 6:34, 6:37, 6:31, 6:24, 6:33
Avg HR: 148 bpm
70 miles for the week

pm: 6 miles 40:35 (6:45/m)

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on trails to port and turned around at 3 miles
7:08, 6:59, 6:29, 6:39, 6:42, 6:33
Avg HR: 150 bpm

am: 11.28 miles 1:27:09 (7:43/m)

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a.m: Ayotte interval workout with Richard and Matt out at lock 3
13 intervals, seemed to have trouble getting the heart rate above 160,
basically I was hitting 158-59's and dropping down to 125's
10 minute warm up and cooldown.......
Richard flying along with Matt I was hanging on:)
Next week easy on Friday

10 miles, 66:23 (6:38/m)

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10 miles, 66:23 (6:38/m) trails into port and back
last 2 miles 30 on/30 steady Sean Wade workout
7:03,7:03, 6:32, 6:52, 6:36, 6:29, 6:22, 6:57, 6:14, 6:09
Avg HR: 151 bpm

easy 3 with Jeff 22:50, (7:29/m)

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easy 3 with Jeff
8:00,7:15, 7:12
.05 21.8

10 miles, 69:02

Ayotte interval session by runperryrun at Garmin Connect - Details

ayotte interval session
roads into rockway
10 minute warm-up, 14 intervals up to 160, down to 135 bpm
8:07, 6:35, 6:24, 6:29, 7:03, 6:55, 6:55, 6:52, 6:39, 6:56
Avg HR: 151 bpm

easy 8 miles, 58:48 (7:21/m) trails

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7:02, 7:13, 7:27, 7:49, 7:06, 7:32, 7:15, 7:17
Avg HR: 140 bpm

8 miles, 53:33 (6:41/m) trails

8 miler trails to port by runperryrun at Garmin Connect - Details

same route as last week
4 miles out 140-45 bpm range
1 mile back 140-145 range
2 miles 150-55
last mile 155-160
7:00, 7:14, 6:54, 7:03,
6:24, 6:20, 6:29,6:04
Avg HR: 150 bpm

pm: 3 miles, 22:46 (7:35/m) 80 miles for week

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on the roads with Mark on his bike:)
80 miles for the week:)

am: 13.75 miles, 1:43:24 (7:31/m)

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Run with Richard into effingham hills,
easy run tired today from intervals yesterday
Coyote sighting on Decew road
7:56, 7:24, 7:39, 7:48, 7:31, 7:02, 8:12, 7:23, 7:02, 6:57, 7:27, 8:24, 7:12
.75 5:21
Avg HR: 137 bpm

pm: Track 4 X 600 (4 miles)

1 mile warm-up, strides 4 X 600 (200 jog) 2:04's 1 mile cool down

am: 10.74 miles, 16 intervals

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10.74 miles 1:24:31 (7:52/m), greater niagara parkway path
roads HR intervals with Richard,
16 intervals getting HR up to 160
7:55, 7:09, 7:13, 7:18, 7:28, 8:13, 8:28, 8:12, 7:53, 8:11
.74 6:25.3
Avg HR: 139 bpm

8 miles 58:49 (7:21/m)

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easy run along the trails,
tried to keep hr below 140
Avg HR: 140 bpm
http://connect.garmin.com/activity/232701627

5 miles with Jeff easy, 36:41 (7:20/m)

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7:22, 7:11, 7:25, 7:15, 7:22
Hr 140bpm

10 miles 68:39 (6:51/m)

10 mile trail run by runperryrun at Garmin Connect - Details

10 miles, 68:39 (6:51/m)
out 5 miles
back 5 miles
last 3 miles HR 150-155 for 2 of them and last mile 158-60
6:54, 7:13, 6:58, 7:20, 6:55, 6:56, 6:47, 6:39, 6:34, 6:15
Avg HR: 148 bpm

8 miles, 54:48 (6:51/m)

12 mile creek to Port and back by runperryrun at Garmin Connect - Details

8 miles trails to port and back
54:48 (6:51/m)
4 out easy
back 4 increased heart rate 150-155 for 3 miles,
last mile 158-60
7:01, 7:19, 7:00, 7:10, 6:37, 6:43, 6:39, 6:14
Avg HR: 149 bpm

pm: 5 miles on trails, 36:33(7:13/m)

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7:35, 7:03, 7:14, 7:10, 7:03
.06 :25.9
Avg HR: 136 bpm

Effingham 13.74 miler

Effingham 13.74 miler by runperryrun at Garmin Connect - Details
Long run with Richard into Effingham, 
am: 13.74 miles (6:58/m) 
7:21, 6:57, 7:12, 6:54, 6:48 
6:40, 7:31, 6:55, 6:41, 6:41, 6:58, 7:44, 6:35 
.74 4:43 
Avg HR: 141 bpm 

Track 400, 800 X 4

1 mile warm-up strides 400(200 jog) 800 X 4 78's 2:39's 1 mile cool down

5.2 miles, 37:01(7:07/m),

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 with Jeff on trails
9 heart rate intervals 135-165
7:21, 6:50, 6:43, 7:10, 7:22
.20 1:32
Avg HR: 145 bpm

5.19 miles, 36:42 (7:04/m)

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trails with Jeff
7:16, 6:56, 7:16, 7:09, 6:45
.19 1:17.6
Avg HR: 141 bpm

8 miles easy

8 miles easy, 59:18 (7:24/m) 12 mile creek trails to Port and back