pm: easy 5

pm: easy 5

a.m. 5 easy trails

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600 tune up workout

1 mile warm-up, strides
4 X 600 1:52, 1:50, 1:50, 1:49
(200 jog rec)
1 mile cool down

8 miles, 56:55 (7:06/m)

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trails with Jeff
7:17, 6:58, 7:17, 7:00, 6:56, 7:23, 7:11, 6:49

6 miles, 42:12 (7:02/m)

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trails with Jeff
7:02, 7:12, 7:23, 6:56, 6:40, 6:55

6 miles

1 mile warm-up
3  miles 17:00, 5:45/5:40/5:35
2 mile cool down

6 miles, 42:42 (7:07/m)

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easy 6 with Jeff on trails
7:05, 7:11, 7:13, 7:03, 6:53, 7:12

Track 5 X 1000 (off 1:30 jog)

track
1 mile warm-up strides
5 X 1000 off 1:30
3:23/3:24/3:23/3:23/3:19
1 mile cool down

12 miles, 1:24:45 (7:03/m)

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run with Jeff trails/hills/roads
7:11, 7:02, 7:03, 6:59, 7:16, 7:58(hydro hill),
7:02, 6:56, 7:02, 6:48, 6:41, 6:40

6 miles, 42:56 (7:09/m)

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trails with Jeffy
7:13, 7:23, 7:15, 7:12, 6:50, 6:59

6 miles, 41:33 (6:55/m)

with Jeff on the roads

8 hilly miles, 59:25 (7:25/m)

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out and back run
into effingham and up Saylor's hill past
lookout golf course, a bit into Fonthill
7:10, 7:34, 8:06, 8:15,
7:04, 6:33, 6:50, 7:48

6 X 800 off 1:30 jog

1 mile warm-up, strides
Track 6 X 800 off 1:30 jog (200 meters)
2:40's
lower left calf hard to push off but held steady
mile cool down

8 miles 51:15 (6:24/m)

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out 4 miles
7:08, 6:40, 7:05, 7:05
back  4 miles in
5:40, 5:40, 5:51, 6:01
week 1 
6:17, 6:20, 6:09, 6:12 = 24:58 (6:15/m)
week 2
6:14, 6:18, 5:59, 5:53 = 24:28 (6:07/m)
week 3 
5:58, 5:55, 5:48, 6:00 = 23:41 (5:55/m)
week 4
5:40, 5:40, 5:51, 6:01 = 23:10 (5:50/m)

Track 5 X 800 (1:30 rec)

1 mile warm-up strides
5 X 800 with 1:30 jog
2:40's
1 mile cool down/drills

11 miles, 1:19:58 (7:16/m)

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11 miles, 1:19:58 (7:16/m)
7:21, 6:54, 7:09, 6:51, 7:02, 6:58, 6:58, 7:21, 7:26, 7:33, 8:19
Not feeling too spry today:)