8 miles, 53:33 (6:41/m) trails

8 miler trails to port by runperryrun at Garmin Connect - Details

same route as last week
4 miles out 140-45 bpm range
1 mile back 140-145 range
2 miles 150-55
last mile 155-160
7:00, 7:14, 6:54, 7:03,
6:24, 6:20, 6:29,6:04
Avg HR: 150 bpm

pm: 3 miles, 22:46 (7:35/m) 80 miles for week

Untitled by runperryrun at Garmin Connect - Details

on the roads with Mark on his bike:)
80 miles for the week:)

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