am: 13.75 miles, 1:43:24 (7:31/m)

Untitled by runperryrun at Garmin Connect - Details

Run with Richard into effingham hills,
easy run tired today from intervals yesterday
Coyote sighting on Decew road
7:56, 7:24, 7:39, 7:48, 7:31, 7:02, 8:12, 7:23, 7:02, 6:57, 7:27, 8:24, 7:12
.75 5:21
Avg HR: 137 bpm

pm: Track 4 X 600 (4 miles)

1 mile warm-up, strides 4 X 600 (200 jog) 2:04's 1 mile cool down

am: 10.74 miles, 16 intervals

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10.74 miles 1:24:31 (7:52/m), greater niagara parkway path
roads HR intervals with Richard,
16 intervals getting HR up to 160
7:55, 7:09, 7:13, 7:18, 7:28, 8:13, 8:28, 8:12, 7:53, 8:11
.74 6:25.3
Avg HR: 139 bpm