7 miles, 47:59 (6:51/m)

6:28, 6:26, 7:05, 7:04, 6:53, 7:00, 6:59

6 miles, 40:10 (6:41/m)

6:50, 6:29, 6:37, 6:35, 6:49, 6:45

6 miles, 34:10 (5:41/m)

5:55, 5:42, 5:42, 5:28, 5:39(wind), 5:44 (wind)

6 miles, 35:10 (5:51/m)

6:09, 6:02, 6:26, 5:38, 5:33, 5:27

6 miles, 40:17 (6:42/m)

7:00, 6:42, 6:44, 6:55, 6:47, 6:29

6 miles, 35:20 (5:53/m)

6:05, 5:56, 612(wind), 5:41, 5:40, 5:46

6 miles, 35:20 (5:53/m)

6:20, 6:11, 6:12, 5:33, 5:33, 5:28

6 miles, 35:38 (5:56/m)

http://connect.garmin.com/activity/653584163
6:20, 6:20, 6:17, 5:43, 5:29, 5:26

6 miles, 37:19 (6:13/m)

Untitled by runperryrun at Garmin Connect - Details

6:54, 6:27, 6:33, 5:54, 5:46, 5:41
new shoes adidas adizero boston 4s
foot improving still not 100%,
so keeping it at 6 milers for a week

6 miles, 38:36 (6:26/m)

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7:04, 6:58, 6:41, 6:08, 6:03, 5:37

ordered some new shoes nikes giving me problems I think with left foot

10 miles, 1:09:52 （6:59/m)

Untitled by runperryrun at Garmin Connect - Details

6:27, 6:45, 6:56, 7:10, 7:20
7:18, 7:03, 7:12, 6:42, 6:54

6 miles, 43:18 (7:13/m)

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7:02, 6:53, 7:06, 7:02, 7:21, 7:52

12 miles, 1:24:14 (7:01/m)

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6:56, 6:55, 7:11, 7:05
7:12, 6:59, 7:02, 7:14
7:17, 7:26, 6:23, 6:27
left foot still not right

12 miles 1:35:11 (7:55/m)

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7:27, 7:02, 7:08, 7:25
7:37, 7:54, 7:52, 8:38
8:43, 8:31, 8:21, 8:25
Garmin kept disconnecting not sure what's going on with it....anyhow ran a lot further than 12 and times are off

12 miles, 1:31:27 (7:37/m)

Didn't feel very good for this one:)
5th day of 12 milers

12 miles, 1:27:43 (7:18/m)

I went old school with the old timex,
ran same route as 2 days ago

12 miles, 1:28:44 (7:24/m)

Untitled by runperryrun at Garmin Connect - Details

7:33, 7:21, 7:30, 7:28
7:31, 7:12, 7:01, 7:48(satellite disconnects)
7:19, 7:24, 7:21, 7:10
73° Humidity 41%

12 miles 1:27:15 (7:16/m)

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7:34, 6:59, 7:21, 6:59
7:13, 7:24, 7:11, 7:25
7:05, 7:19, 7:16, 7:21
72° Humidity 50%

12 miles, 1:23:36 (6:58/m)

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had some issues with garmin in first mile I hit the first mile in 6:25
6:25, 6:35,6:54, 7:02
6:59, 7:23, 6:47, 7:02,
6:56, 7:07, 7:13, 7:05
not sure why I am getting blistered feet may go back to old shoes for a few days
73°Humidity 47%

12 miles, 87:23 (7:16/m)

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7:11, 7:03, 6:54, 7:01 
7:02, 7:13, 7:10, 7:34 
7:34, 7:19, 7:33, 7:41
left side of back sore, felt it in yesterdays run.
Oh well I can run with it:)
72° Humidity 53%

12 miles, 82:03 (6:50/m)

Untitled by runperryrun at Garmin Connect - Details

6:47, 6:38, 6:40, 7:41(garmin was losing satellites)
7:04, 7:00, 6:34, 6:48,
7:12, 6:43, 6:30, 6:19
Had some disconnections and went further than 12 that's for sure, anyhow when cloudy garmin seems to disconnect at certain points in the run I ran the same pace the whole run basically and no way I ran a 7:40 or even the 7:12. 68° Humidity 73%

12 miles, 80:15 (6:41/m)

Untitled by runperryrun at Garmin Connect (1) - Details

6:51, 6:32, 6:32, 6:52
6:39, 6:38, 6:23, 6:32 
6:39, 7:33 (satellite problem here)6:39, 6:19
cooled off here so runs a lot easier,
68° Humidity 88%

12 miles, 1:21:06 (6:45/m)

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6:53, 6:48, 6:37, 7:02
6:53, 6:50, 6:55, 6:47
7:04, 6:40, 6:24, 6:02

10 miles, 71: 06 (7:06/m)

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7:02, 7:08, 7:04, 7:02, 7:05
6:59, 7:15, 7:08, 6:53, 7:22
75° Humidity 69%

10 miles, 69:38 (6:57/m)

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7:50, 7:00, 7:00, 7:05  7:01,
6:56, 6:52, 6:44, 6:44, 6:19
73° Humidity 38%

9 miles, 62:39 (6:57/m)

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7:46, 7:17, 7:28, 7:19, 7:05
6:38, 6:33, 6:23, 6:04.
88° Feels like 93° Humidity 55%
7 days of 9 milers complete =63 miles
now 10 milers!

9 miles, 63:43 (7:04/m)

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7:30, 6:31, 7:07, 7:14, 7:14, 7:03, 7:04, 7:00, 7:00
 84° Feels like 87°
Humidity 58%

9 miler, 1:08:22 (7:35/m)

Untitled by runperryrun at Garmin Connect - Details

7:37, 7:29, 7:45, 7:46
7:54, 7:38, 7:40, 7:24, 7:04.
Expanded my route today and went over the Bi River on  a bridge to finally get on other side of river......encouraging seems to be a lot of quiet roads and no dogs yet.
81° Feels like 83°
Humidity 66%! painful:)

9 miles 69:44 (7:44/m)

Untitled by runperryrun at Garmin Connect - Details

7:38, 7:16, 8:10(garmin lost satellite) 
7:48, 7:46, 7:32, 7:42, 7:52, 7:53
84° Feels like 87° Humidity 55%

9 miles, 68:02 (7:33/m)

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7:44, 7:27, 7:27, 7:44 
7:44, 7:20, 7:42, 7:40, 7:09
86° Humidity 43%

9 miles, 66:44(7:24/m)

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7:17, 7:32, 7:17, 7:09 
7:20, 7:36, 7:38, 7:29, 7:21
90° Humidity 38%
weighing in at 124 pounds.

9 miles, 59:02 (6:33/m)

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6:35, 6:27, 6:34, 6:26, 6:38
6:59, 6:50, 6:17, 6:09
81° Feels like 85°Humidity 74%

8 miles, 63:08 (7:53/m)

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7:48, 7:52, 7:48, 7:42 7:56, 8:02, 8:11, 7:44 77° Humidity 47%




3 week block complete




6,6,6,6,6,6,6 = 42 miles complete-7,7,7,7,7,7,7 = 49 miles complete-
8,8,8,8,8,8,8 = 56 miles complete next 9/10/11:)

8 miles, 62:03 (7:45/m)

Untitled by runperryrun at Garmin Connect (1) - Details

7:42, 7:29, 7:33, 7:36
7:34, 8:00, 8:17, 7:49
84° Humidity 45%

8 miles, 63:29 (7:56/m)

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7:26, 8:02, 8:00, 7:55,
8:04, 7:51, 8:03, 8:03
90° Feels like 92°Humidity 46

8 miles, 59:51 (7:28/m) Nicola Jones peace.

Untitled by runperryrun at Garmin Connect - Details

hotter today humid, did 10 X 1 min fast 1 min jog recovery
7:38, 7:17, 7:23, 7:36
7:27, 7:12, 7:41, 7:33
88° feels like 90°Humidity 49%

Sad day, Nicola Jones peace be with you and your family.

8 miles, 59:38 (7:27/m)

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7:30, 7:27, 7:30, 7:16 
7:17, 7:34, 7:35, 7:22
88° Feels like 89 Humidity 43%

8 miles 57:07(7:08/m)

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7:14, 7:06, 7:06, 7:16,
6:58, 7:08, 7:12, 7:05
86° Humidity 43%

8 miles, 59:33 (7:26/m)

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7:59, 7:37, 8:26, 7:04,
7:06 ,7:07, 7:14, 6:55
garmin was disconnecting with satellite for 3rd mile......I ran further that's for sure
and the time was off.....oh well

did some hillwork up and downhill
First run I felt like I could breathe well
84° Humidity 45%

7 miles, 54:55 (7:50/m)

Untitled by runperryrun at Garmin Connect - Details

7:52, 7:50, 8:03, 7:37, 7:37, 7:53, 7:56
84° Humidity 35%

7 days of 6 milers done, 7 days of 7 milers done, now onto 8 milers :)

7 miles, 48:27 (6:55/m)

Untitled by runperryrun at Garmin Connect - Details

7:43, 5:48, 7:43, 5:54, 7:43, 5:57, 7:37 
81° Humidity 37%

7 miles, 53:45 (7:40/m)

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7 miles, 53:45 (7:40/m)
Garmin was losing satellite a lot on this run so times are off
8:02, 7:30, 8:05, 7:28, 7:16, 7:41, 7:40
84° Humidity 31%

7 miles, 51:38 (7:22/m)

Untitled by runperryrun at Garmin Connect - Details

7:09, 7:19, 7:01, 7:36, 7:26, 7:40, 7:25
Did 10 X 1 min fast 1 min easy within
88° Humidity 33%

7 miles, 52:46 (7:32/m)

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7:37, 7:16, 7:53, 7:54, 7:29, 7:06, 7:27 
88° Feels like 88°
Humidity 36

7 miles, 53:25 (7:37/m) easy run

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7:40, 7:55, 8:24, 7:54, 7:23, 7:02, 7:03

86° Feels like 86° Humidity 35%

7 miles, 48:47 (6:58/m)

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6:58, 6:53, 7:08, 6:56, 6:31, 7:14, 7:01
easy run with some uphill/downhill drills

84° Feels like 84° Humidity 35%

6 miles, 40:12 (6:42/m)

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6:22, 6:29, 6:55, 6:45, 6:53, 6:43
86°Feels like 86°
Humidity 33%

7 days of 6 miles complete :)

6 miles 44:18 (7:23/m)

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easy run
7:11, 7:18, 7:50, 7:16, 7:24, 7:14
88° Feels like 88°
Humidity 31%

6 miles, 38:31 (6:25/m)

Untitled by runperryrun at Garmin Connect - Details

out 3 easy, back harder....humidity 30% ah felt great finally I could run normal
6:49, 7:07, 7:08 
5:51, 5:54, 5:39

91° Feels like 91°
Humidity 30%!!!!!!!!!! yes:)

6 miles, 42:15 (7:02/m)

Untitled by runperryrun at Garmin Connect - Details

temperature a little better today, felt kinda normal the first few miles
6:49, 6:55, 7:23, 7:04, 7:13, 6:48
jogged 3 miles out and then did 10 X 1 minute fast with 1 min slow jog recovery
90° feels like 92°
Humidity better at 46%

easy run 6 miles , 43:48 (7:18/m)

Untitled by runperryrun at Garmin Connect - Details

7:29, 7:03, 7:27, 7:18, 7:14, 7:12
Garmin says "90 degrees feels like 95 degrees and humidity 52%!"
may explain why I drip sweat for 30 minutes when I finish:)

6 miles, 41:27 (6:54/m)

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Wednesdays run
7:16, 6:59, 7:40, 6:08, 6:10, 7:10

6 miles, 44:21 (7:23/m)

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7:56, 7:19 , 8:01, 7:07, 6:54, 7:01
a dog out there today looked like a coyote or wild dog so ummm not going that way again, hotter than hot can't stop sweating ;) downhill strides

6 miles, 42:43 (7:07/m)

6 miles along the river in the infamous south china sweltering heat:)
42:43 (7:07/m)
7:16, 7:19, 7:56, 7:00, 6:46, 6:20
http://connect.garmin.com/modern/activity/600403198

6 miles,46:37 (7:46/m)

very hot and humid.....hard to run in this stuff :)

10 miler, 73:28 (7:21/m)

Along the river, very hot and humid again, drenched by the end of it:)

10 miler, 75:00 (7:30/m)

along the river out and back, cooler today

Two 12 milers in

got in two 12 milers since I have been in China, very hot here. Just getting over the jet lag and working out a routine.....ran one 12 miler along a river and 12 on the track

9.38 miles

Untitled by runperryrun at Garmin Connect - Details
2.38 mile warm-up with Gary trails
18:03 (7:35/m)
7:47, 7:31
.38 2:43
4 mile tempo, 23:45 (5:56/m)
5:37, 6:03, 5:57, 6:04
3 mile cool down with the Stallion on trails in 23:05 (7:41/m)
7:40, 7:34, 7:47

5 miles trails

easy 12 miles hilly trails

12 miles, hilly wet trails easy.

5 miles, 35:12 (7:02/m)

jogged a mile and did 10 X 1 min fast 1 min slow

10 easy

10 miles trails easy with some hill pick ups

5 mile tempo, 29:15

Untitled by runperryrun at Garmin Connect - Details
1 mile warm-up,
5 miles tempo, 29:15 (5:51/m)
5:43, 6:08, 5:45, 5:47, 5:49
muggy and windy

5.53 miles, 39:39 (7:10/m)

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7:30, 6:48, 7:15, 7:23, 7:00
.53 3:42.6

4 miles, 26:15 (6:33/m)

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6:51, 6:25, 6:29, 6:29
1 min easy 1 min fast embedded within the 4 miles

6 miles, 42:14 (7:02/m)

6 miles with Jeff
42:14 (7:02/m)
achilles good

easy 200s

1.5 mile warm up strides
8 x 200 off 200 jog at race pace
1.5 mile cool down

4 miles 26:27 (6:36/m)

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6:50, 6:37, 6:37, 6:21
some speed play within

5 miles, 28:58 (5:47/m)

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1 mile warm-up, strides
5:48, 5:54, 5:45, 5:42, 5:47
used the skechers

6 miles, 43:56 (7:19/m)

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7:32, 7:02, 7:52, 7:10, 7:07, 7:07

Track 200/300/400 off 100 jog x 5

1 mile warm-up, strides
200/300/400 X 5 with 100 jog recovery
36's, 56's, 76's
1 mile cool down with Jeff

easy 5 miles, 36:13 (7:14/m)

Untitled by runperryrun at Garmin Connect - Details
with Jeff
7:27, 7:16, 6:56, 7:20, 7:12

5 mile tempo, 28:57 (5:47/m)

1mile warm-up, strides
5:55, 5:52, 5:49, 5:46, 5:35

5 mile tempo, 29:31 (5:54/m)

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1 mile warm-up, strides
5 miles roads tempo, 29:31 (5:54/m)
6:01, 6:05, 5:57, 5:49, 5:36

5 miles tempo, 29:47 (5:57/m)

Untitled by runperryrun at Garmin Connect - Details
1 mile warm-up, 5 miles tempo
29:47 (5:57/m)
5:46, 6:06, 5:56, 5:57, 5:58

pm: 6 miles, 43:09 (7:11/m)

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7:17, 7:05, 7:41, 7:10, 7:12, 6:41
100 mile week complete :)

am: 9 miles, 66:51 (7:25/m)

Untitled by runperryrun at Garmin Connect - Details
with Jeff into Port and back
7:23, 7:09, 7:23, 7:17, 7:27,
7:11, 7:37, 7:22, 7:56

pm: 7 miles, 52:25 (7:29/m)

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7:40, 7:19, 8:09, 7:30, 7:07, 7:22, 7:13

am: 8 miles, 59:11 (7:22/m)

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to port and back
7:47, 7:47, 7:21, 7:24
6:53, 7:35, 7:17, 7:03

14 miles muskoka

5th 14 miler, 70 miles over 5 days

14 miles

14 miles in muskokas

14 miles hilly

Went 14 again today

14 miles mon 14 miles tues

In muskoka.....went 14 mon and 14 tues single runs

Race

16:38 (5:21/m)
3:20, 3:13, 3:22, 3:26, 3:17
3rd overall
http://www.speedrivertiming.com/res/skd514.htm

3 easy

3 miles easy trails
23:03 (7:41/m)

Track 12 X 400 off 2 min

1 mile warm-up, strides
12 X 400 off 2 min
76, 76, 74, 74,
73, 73, 73, 73
73, 73, 73, 68
1 mile cool down

4 miles easy, 29:43 (7:25/m)

Track 6 X 800 off 2 min

1 mile warm-up, strides
6 X 800 off 2 min
2:38, 2:36, 2:36, 2:35, 2:35, 2:32
1 mile cool down

6 miles, 45:11 (7:31/m)

Track, 4 X 1200

track with Jeff
1 mile warm-up, strides
4 X 1200 off 2min
4:00, 3:58, 3:57, 3:55
1 mile cool down

4 miles, 27:42 (6:55/m)

3 mile time trial, 16:13 (5:24/m)

1 mile warm-up, strides
3 mile time trial, 16:13 (5:24/m)
5:29/5:22/5:22

6 miles, 45:21 (7:33/m)

Untitled by runperryrun at Garmin Connect - Details
7:29, 7:50, 7:43, 7:36, 7:19, 7:19
easy run trails with Jeff

4 miles, 23:43 (5:55/m)

Untitled by runperryrun at Garmin Connect - Details
trails, same run as Monday
6:06, 5:57, 5:53, 5:46

4 miles, 24:33 (6:08/m)

Untitled by runperryrun at Garmin Connect - Details
wet trails.....
6:18, 6:06, 6:08, 5:59

pm: 6 miles, 45:20 (7:33/m)

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100 miles in 7 days
with Jeff for my last 6 miles of the 100 miles
8:04, 7:39, 7:55, 7:21, 7:20, 6:57

am: 8.5 miles, 74:44 (8:47/m)

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hilly trails up hydro etc.
9:08, 10:08, 10:02, 8:02,
7:22, 8:26, 8:31, 8:23
.5 4:37
(94.3 miles)

pm: 6.3 miles, 48:52 (7:45/m)

Untitled by runperryrun at Garmin Connect - Details
didn't feel too good for this one
1 day left.....in the cento quest
8:00, 7:56, 7:57, 7:39, 7:40, 7:18
.30 2:19
85.8 miles in 6 days

am: 8.12 miles, 61:11 (7:32/m)

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trails
7:43, 7:45, 7:42, 7:30
7:58, 7:14, 7:28, 6:42
.12 1:06

pm: 6 miles, 45:06 (7:31/m)

Untitled by runperryrun at Garmin Connect - Details
Finally some cooler air in the last 3 miles :)
8:05, 7:54, 8:20, 7:05, 6:54, 6:43
71.4 miles complete in 5 days

am: 9 miles, 66:35 (8:30/m)

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trails
9:11, 8:21, 8:05, 8:26, 8:26,
8:09, 8:46, 8:01, 9:05

pm: 8.12 miles, 68:56 (8:29/m)

Untitled by runperryrun at Garmin Connect - Details
trails
7:56, 8:02, 8:36, 8:34
8:14, 8:14, 9:15, 8:53
.12 1:09
56 miles over 4 days,
3 days to go for the cento

am: 6 miles, 49:05 (8:10/m)

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8:34, 8:13, 8:19, 7:52, 8:02, 8:01
in Port with Paul

pm: 4 miles, 32:23 (8:05/m)

3rd run of the day
16:20 out 16:03 back

pm: 5 miles hilly trails, 44:58 (8:59/m)

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8:58, 8:41, 8:57, 9:33, 8:46

am: 5 miles, 38:58 (7:47/m)

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trails
7:36, 7:53, 8:00, 8:13, 7:13

pm: 5 miles, 38:51 (7:45/m)

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get some weightlifting credit helped a guy with his his motorcycle after he wiped out on the wet road...
8:08, 7:41, 7:43, 7:51, 7:24

am: 9 miles, 69:12 (7:41/m)

7:30, 7:30, 7:30,
7:52, 7:52, 7:52,
7:42, 7:42, 7:42

pm: 5 miles, 40:10 (8:02/m)

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9:17, 7:51, 8:21, 7:34, 7:05

am: 9.28 miles 69:42 (7:30/m)

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trails with Jeff
a wee bit hot.....
7:25, 7:28, 7:47, 7:27, 7:29,
7:12, 7:44, 7:30, 7:20
.28 45.7

5k race 1759

hot hilly and dodging walkers makes for a slow race

3 easy

Track 12 X 200

12 X 200 off 2 min
34, 32, 32, 32, 32, 32
32, 33, 33, 33, 33, 33
1 mile cool down

track 12 x 400 off min

78s and last one 71

5 miles, 37:03 (7:24/m)

Untitled by runperryrun at Garmin Connect - Details
trails with Jeff
7:36, 7:27, 7:26, 7:10, 7:21

Track 12 X 400

1 mile warm-up....strides
12 X 400 off 30 sec
80, 80, 80, 79
79, 79, 80, 80
80, 80, 80, 80
1 mile cool down
got windy

3 miles, 17:08 (5:42/m)

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6:08, 5:34, 5:28

3 miles, 17:22 (5:47/m) roads

easy 4 with some strides

8 easy

easy 8 with some hills

Track 12 X 400 off 30

1 mile warmup, strides
12 X 400 off 30 sec recovery
80/79/79/78
79/78/79/77
79/78/78/77
1 mile cool down
Ran into Jeff Lockyer at the track :)
Coaching his son for track in grade 5 ran a 400 in 70:)

8 miles, 50:39 (6:19/m)

Untitled by runperryrun at Garmin Connect - Details
trails to port and back
6:24, 6:37, 6:11, 6:27
5:59, 6:22, 6:32, 5:55

track 8 X 200

1 mile warm-up strides
8 X 200 full recovery
34, 33, 34, 33, 33, 33, 33, 32
1 mile cool down

4 miles, 26:36(6:39/m)

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trails
6:38, 6:42, 6:44, 6:29

6 miles, 44:26 (7:24/m)

Untitled by runperryrun at Garmin Connect - Details
easy with Jeff trails
7:37, 7:51, 8:04, 7:08, 7:39, 7:05

Track 8 X 600 off 30 sec recovery

1 mile warm-up, strides
8 X 600 off 30 sec
2:02, 2:02, 2:01, 2:00
1:59, 1:59, 1:59, 1:58
1 mile cool down

8 miles, 54:16 (6:47/m) trails

Untitled by runperryrun at Garmin Connect - Details
trails into port and back Stalliono chase run route
7:09, 7:11, 6:37, 6:42
6:18, 6:45, 6:52, 6:40

Track 8 X 600 off 1 min

1 mile warm-up, 4 strides
8 X 600 off 1 min
1:58, 1:58, 1:58, 1:58
1:57, 1:57, 1:57, 1:57
1 mile cool down

4 miles, 29:40 (7:25/m)

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7:26, 7:25, 7:12, 7:35

6 easy on trails

Track 12 X 400 :)

1 mile warm-up, strides
12 X 400 (1 min rec)
79, 79, 78, 78,
77, 77, 77, 77
77, 76, 76, 75
1 mile cool down

6 miles, 44:01 (7:20/m)

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7:33, 7:24, 7:29, 7:28, 7:03, 6:59
easy 6 with Jeff on trails

4 miles

1 mile warm-up strides
8 X 200 in 33/34
1 mile cool down

8 miles, 55:54 (6:59/m)

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7:05, 7:43, 6:56, 7:01,
6:37, 6:41, 6:47, 6:57
3 hills, hydro, jackson flats, glendale

Track 12 X 400 off 1 min

1 mile warm-up, strides
77, 77, 77, 77,
76, 76, 76, 76
76, 76, 76, 76
1 mile cool down

8 miles, 59:32 (7:26/m)

Untitled by runperryrun at Garmin Connect - Details
trails with Jeff

track 12 x 400

1 mile warm up strides
12 x 400 (1 min rec)
78, 78, 79, 79
79, 78, 78, 79
78, 78, 78, 78
1 mile cool down

6 miles trails, 46:04 (7:40/m)

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7:19, 7:38, 7:48, 7:46, 7:32, 7:55
more like a swim in the torrential downpours

8 miles 56:09 (7:01/m) trails

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6:41, 7:09, 7:10, 7:17
6:44, 7:13, 7:13, 6:39
trails into port
finally feeling better after the flu
the past 2 weeks:)

4 miles, 29:02 (7:15/m)

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7:42, 7:07, 6:57, 7:12
some hill work

3 miles, 19:25 (6:27/m)

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6:50, 6:12, 6:17

5 miles, 36:51 (7:22/m)

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7:39, 7:19, 7:09, 7:13, 7:26
some hillwork on the hydro hill

5 miles

1 mile warm-up, strides, 4x1200off 2 min rest
1 mile cool down

5 easy

6 miles, 39:26 (6:34/m)

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6:29, 6:18, 6:53, 6:28, 6:33, 6:39

3 miles, 18:52 (6:17/m)

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6:37, 6:07, 6:13

3 miles, 19:05 (6:21/m)

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6:29, 6:19, 6:16

5 miles 35:32 (7:06/m)

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easy with Jeff
hamstring feeling better after
ham strength exercises

8 miles easy

trails

7 miler, 45:40 (6:31/m) 30 hill run Effingham

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Effingham 30 hill run
6:08, 6:45, 6:43, 6:28
5:53, 6:44, 6:54
course record by 6 seconds :)

Track 8 x 200

1 mile warm-up, strides
8 X 200 full recovery......
33, 33, 32, 32, 33, 33, 33, 33
1 mile cool down

3 miles, 18:16 (6:05/m)

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6:20, 5:52, 6:02

3 miles, 19:00 (6:18/m)

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6:47, 6:02, 6:07
right knee back to normal and legs feel decent again:)

3 easy 20:45 (6:55/m)

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3 miles easy,
6:56, 6:49, 6:57
a week off and the legs not feeling too good:)
still some aches and pains from around the bay....
3 milers will be the theme of the week
hiked the appalachian trail in Atlanta

30k 1:57:10 (6:17/m)

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Around the bay 30k
1:57:10 (6:17/m)
5:37, 5:54, 6:05, 6:13, 6:20, 6:13
6:03, 6:18, 6:20, 6:15, 6:12, 6:17
6:16, 6:39, 6:26, 6:01, 6:35, 6:17
.6 4:56.5
results

easy 3 miles

2 strides

3 miles, 18:44 (6:14/m)

Untitled by runperryrun at Garmin Connect - Details
6:39, 6:03, 6:02
4 strides

4 miles, 27:16 (6:49/m)

7:20, 7:00, 6:52, 6:04
6 strides

4 miles

1 mile easy, 3 X 3 minute pick ups
1 mile easy

8.26 miles, 61:51 (7:29/m)

Untitled by runperryrun at Garmin Connect - Details
7:32, 7:24, 7:27, 7:17,
7:11, 8:25(hydro hill)7:13, 7:27
.26 1:51

8 miles, 50:25 (6:18/m)

7:00, 6:06, 6:04, 6:02,
6:09, 6:06, 5:58, 7:00

easy 3

5 miles, 36:50 (7:22/m)

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7:19, 7:05, 7:13, 7:45, 7:28

8 miles, 51:21 (6:25/m)

7:00, 6:26, 6:20, 6:14,
6:14, 6:06, 6:01, 7:00

6.2 miles, 44:36 (7:11/m)

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7:14, 7:11, 7:00,
7:16, 7:23, 7:02
.2 1:26

15 miles, 1:43:11 (6:52/m)

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7:20, 7:14, 7:26, 7:08, 7:14,
7:08, 6:37, 6:31, 6:35, 6:29,
8:03, 6:17, 6:23, 6:22, 6:17
with Jeff

5 miles 36:37 (7:19/m)

10 miles, 66:11 (6:37/m)

Untitled by runperryrun at Garmin Connect - Details
7:41, 8:08, 6:23, 6:49, 6:35,
6:07, 5:57, 6:12, 5:57, 6:16

Track 4 x 1200, 4 X 200

Track, 1 mile warm-up strides
4 X 1200 (2 min rec) 4:07, 4:05, 4:03, 4:03
4 X 200, 34, 34, 33, 34
1 mile cool down

5 miles, 35:15 (7:03/m)

7:26, 6:59, 6:51, 6:55, 7:04

16 miles, 1:51:14 (6:57/m)

7:22, 6:52, 7:04, 6:54
7:03, 7:02, 6:52, 7:05
6:58, 6:51, 7:23, 7:24
7:09, 6:37, 6:23, 6:15

4 miles, 26:50 (6:42/m)

Untitled by runperryrun at Garmin Connect - Details
7:00, 6:39, 6:39, 6:29
strides

7 miles, 43:55 (6:16/m)

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7:36, 5:56, 5:58, 5:50, 5:44, 5:30, 7:17

4.21 miles, 31:29 (7:28/m)

4.21 miles, 31:29 (7:28/m)

6 miles, 44:39 (7:26/m)

Untitled by runperryrun at Garmin Connect - Details
7:32, 7:12, 7:44, 7:48, 7:13, 7:07
with Jeff and snow

6 miles, 40:30 (6:45/m)

6:57, 6:30, 6:36, 6:41, 6:56, 6:44

16 miles, 1:56:02 (7:15/m)

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7:23, 7:14, 7:14, 7:16
7:19, 7:15, 7:20, 7:15
7:16, 6:59, 7:03, 7:00
7:16, 7:28, 7:22, 7:14
with Jeff

8k 29:23

Shamrock 8k 29:23
course map
race video
results

5 miles 35: (7:20/m)

Untitled by runperryrun at Garmin Connect - Details
7:31, 7:04, 7:10, 7:25, 7:25
with Jeff, polar vortex is back:)

5 miles 34:53 (6:58/m)

Untitled by runperryrun at Garmin Connect - Details
7:18, 6:47, 6:56, 6:52, 6:57
with Jeff

easy 4 miles, 28:45 (7:11/m)

Untitled by runperryrun at Garmin Connect - Details
7:28, 6:49, 7:20, 7:03
with Jeff

10 miles, 1:07:58 (6:47/m)

Untitled by runperryrun at Garmin Connect - Details
7:37, 5:48, 7:19, 5:43, 7:18,
5:48, 7:34, 5:45, 7:41, 7:21
with Jeff

12 miles, 1:28:44 (7:23/m)

into effingham hilly and windy
6:47, 6:54, 6:41, 7:25,
7:44, 8:23 (effingham)6:45, 6:58,
7:31, 8:24(decew)7:39, 7:14

3 miles easy

8 miles, 56:49, 7:06/m

Untitled by runperryrun at Garmin Connect - Details
7:24, 6:58, 7:08, 7:22,
7:33, 6:46, 6:57, 6:37

15 miles, 1:42:54 (6:51/m)

 into Rockway
easy 5, 7:34, 7:01, 7:17, 7:20, 7:23
steady 4, 6:44, 6:30, 6:30, 6:32,
easy mile up rockway  hill 8:05
pick up 4, 6:05, 6:11, 6:10, 6:06
easy mile 6:54

4 miles, 25:37 (6:24/m)

Untitled by runperryrun at Garmin Connect - Details
progression
6:51, 6:28, 6:19, 5:57

easy 5

6 miles, 44:06 (7:21/m)

Untitled by runperryrun at Garmin Connect - Details
7:32, 6:54, 7:32 
7:28, 7:33, 7:03 

5 miles, 35:38 (7:07/m)

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7:04, 6:45, 7:04, 7:07, 7:34(deep snow)

8 miles, 55:58 (6:59/m)

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7:05, 6:43, 7:03, 7:16,
7:22, 6:58, 6:36, 6:49

14 miles, 1:48:55 (7:46/m)

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7:57, 7:34, 8:12, 7:31, 7:44,
7:27, 7:30, 7:39, 7:29, 9:20(hydro hill)
7:50, 7:43, 7:51, 7:03
snow covered roads....no traction with Jeff:)

easy 4

4 with Jeff in old man Vinter

easy 4

in the arctic, winter "no mass"

5 miles, 37:13 (7:26/m)

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7:34, 7:28, 7:25, 7:19, 7:18
with Jeff

5 miles 38:42 (7:42/m)

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7:48, 7:31, 8:04, 7:43, 7:21

18 miles, 2:10:45 (7:15/m)

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7:27, 6:55, 7:07, 7:20, 7:12, 7:06
7:27, 7:09, 7:13, 7:09, 6:58, 7:19
7:04, 7:05, 7:27, 7:22, 7:31, 7:42
with Jeff slip sliding way:)

3 miles, 18:11 (6:03/m)

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uptempo 3, slippery ice and snow

6:10, 5:58, 6:00

6 miles, 42:08 (7:01/m)

1/2/3/2/1/23/2/1
With Jeff

3 miles easy, 23:02 (7:40/m)

Untitled by runperryrun at Garmin Connect - Details
feet cold from the get go, till the end, never had cold feet b4
7:36, 7:22, 8:03

15 miles, 1:52:41 (7:30/m)

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snowshoe running:)
with Jeff
7:53, 7:08, 7:01, 7:24, 7:20,
7:26, 7:05, 7:30, 7:41, 7:37,
7:13, 7:55, 7:48, 7:42, 7:49

6 miles, 45:33 (7:35/m)

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Tundra continues:)
7:53, 7:09, 7:12, 7:31, 7:43, 8:01

5 miles, 39:14 (7:52/m)

Untitled by runperryrun at Garmin Connect - Details
8:13, 7:36, 7:48, 7:42, 7:53
with Jeff in the Tundra

3 miles, 22:18 (7:26/m)

Untitled by runperryrun at Garmin Connect - Details
snow covered roads, a bit chilly at -17
7:16, 7:18, 7:40

3 miles, 18:06 (6:02/m)

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icy roads.....tough to grip:)
6:02, 6:03, 6:01

pm: 3 miles, 17:49 (5:56/m)

Untitled by runperryrun at Garmin Connect - Details
6:09, 5:47, 5:49

am: 7 miles, 54:14 (7:44/m)

Untitled by runperryrun at Garmin Connect - Details
3 hills thru trails... with Polly
7:48, 9:01, 8:25, 7:15, 7:32, 6:58, 7:12

6.1 miles, 46:03 (7:32/m)

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hit the trails first 3 miles,
but too icy and got back on roads
with Jeff
7:45, 7:43, 8:04, 7:37, 7:10, 7:01
.1, 42

5 miles 36:22 (7:22/m)

Untitled by runperryrun at Garmin Connect - Details
1 mile warm-up
10 X 1 min fast 1 min easy
1 mile cool down
7:37, 6:50, 7:30, 7:30, 7:19
http://www.flotrack.org/coverage/250979-Houston-MarathonHalf-Marathon-2014/video/729241-Fernando-Cabada-10-mile-tempo-run

5 miles, 35:25 (7:04/m)

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7:26, 7:03, 6:55, 6:51, 7:05
with Jeff

6 miles, 45:26 (7:34/m)

Untitled by runperryrun at Garmin Connect - Details
easy, legs a bit tired:)
7:38, 7:02, 7:46, 7:53, 7:21, 7:43

17 miles, 2:00:22 (7:04/m)

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with Jeff windy out there
7:25, 6:59, 7:10, 7:17, 6:59,
6:59, 6:57, 6:58, 6:59, 7:06,
6:56, 7:01, 7:14, 7:12, 7:06,
6:47, 7:10

6 miles (3 up-tempo)

1.5 mile warm-up
3 miles 17:17
5:46, 5:49, 5:43
1.5 cool down

7 miles, 49:15

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10 X 1 min fast 1 min easy with Jeff 
7:34, 6:52, 6:46, 6:39, 7:05, 7:02, 7:13

5 miles, 36:52 (7:22/m)

Untitled by runperryrun at Garmin Connect - Details
ankle ok and right knee seems ok
they were sore after long run
with Jeff cold :)

16 miles, 1:52:27 (7:01/m)

with Jeff
7:23, 6:52, 7:08, 6:58, 6:58,
6:51, 6:59, 7:02, 7:01, 6:57,
7:08, 7:19, 7:03, 6:54, 6:53, 6:54
http://connect.garmin.com/activity/425304635

5 miles, 33:26 (6:41/m) windy and footing not great

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3 fast, 2 mile cool down
5:42, 5:49, 5:49, 7:35, 8:27
(17:20 for 3 miles)

5 miles, 36:40 (7:20/m)

Untitled by runperryrun at Garmin Connect - Details
8:05, 7:03, 7:16, 6:49, 7:26
1. 5 easy
10 x 1 min fast (1 min rec)
1 mile easy