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),

Untitled by runperryrun at Garmin Connect - Details

 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