12.19 miles, 1:30:54 (7:27/m)

Untitled by runperryrun at Garmin Connect - Details12.19 miles with Jeff in shorthills, cataract rd. hills and trails 1:30:54 (7:27/m)

8 x 200 on grass

6 miles total, warm-up jog 2 miles, 8 X 200 on grass with 200 jog 3k pace, 2 mile cool down

Hill workout 8 X Hansler with Stallion

Untitled by runperryrun at Garmin Connect - Detailswarm-up and 8 X hansler hill with the Stallion, 1 minute to get up it with jog down for recovery, then a cool down.