6 miles, 40:38 (6:46/m)

Untitled by runperryrun at Garmin Connect - Details

with Jeff
7:12, 6:41, 6:47, 6:39, 6:34, 6:41

8 miles, 51:19 (6:24/m)

Untitled by runperryrun at Garmin Connect - Details

steady state, roads
6:42, 6:20, 6:35, 6:35, 6:13, 6:04, 6:27, 6:18
Avg HR: 156 bpm

10.5 miles Track

2.5 mile warm-up, 4 striders
1000 in 3:20, 1000 in 3:40, 1000 in 3:25, 1000 in 3:50
the plan was to alternate 3:20 3:40 but couldn't do it for the 2nd set
So I took a break
Tried the Sean Wade workout of 400/200 continuous X 8 =4800
400 hit 80's 200' 45's X 8
16:40 for 3 miles
very tough workout with no recovery and I am out of shape for this kinda stuff:)
Look forward to it again
2 mile cool down with Marko :)