1 mile warm-up, strides
4 X 2k on the track
7:28, 7:25, 7:23, 7:12
1 mile cool down
Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Sunday, September 15, 2013
Saturday, September 14, 2013
13 miles, 1:32:15 (7:05/m)
Untitled by runperryrun at Garmin Connect - Details
hilly trails with Jeff into Port and back
7:09, 7:06, 7:01, 6:55,
7:09, 7:07, 7:09, 6:51,
7:08, 7:13, 7:02, 7:09, 7:07
hilly trails with Jeff into Port and back
7:09, 7:06, 7:01, 6:55,
7:09, 7:07, 7:09, 6:51,
7:08, 7:13, 7:02, 7:09, 7:07
Friday, September 13, 2013
5 miles, 35:27 (7:05/m)
Untitled by runperryrun at Garmin Connect - Details
trail run with Jeff
7:12, 7:09, 7:00, 6:54, 7:07
trail run with Jeff
7:12, 7:09, 7:00, 6:54, 7:07
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