Track 200/300/400 X 5

9 miles total
2.5 mile warm up strides 150's X 4
200/300/400 X 5 (100 meter jog recovery)
38's, 60's, 80's (controlled)
2.5 cool down
60 miles for week 1

9 miler, 70:34 (7:50/m)

Untitled by runperryrun at Garmin Connect - Details

9 miler, 70:34 (7:50/m) with bro Polly on the trails
7:42, 8:48, 7:47, 7:37, 7:25, 7:30, 7:34, 7:58, 7:27

9 miles trails, 61:37 (6:50/m)

Untitled by runperryrun at Garmin Connect - Details

9 miles trails, 61:37 (6:50/m)
same run as Wed, left calve must roll it, legs feeling better though
6:57, 6:54, 6:55, 6:46, 6:38, 6:41, 6:35, 7:08, 6:58, 6:52