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)

Untitled by runperryrun at Garmin Connect - Details
8:58, 8:41, 8:57, 9:33, 8:46

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

Untitled by runperryrun at Garmin Connect - Details
trails
7:36, 7:53, 8:00, 8:13, 7:13

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

Untitled by runperryrun at Garmin Connect - Details
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)

Untitled by runperryrun at Garmin Connect - Details
9:17, 7:51, 8:21, 7:34, 7:05

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

Untitled by runperryrun at Garmin Connect - Details
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)

Untitled by runperryrun at Garmin Connect - Details
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)

Untitled by runperryrun at Garmin Connect - Details
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