3.3 easy run, 25:46 (7:48/m) 70 miles for week

Untitled by runperryrun at Garmin Connect - Details

3.3 easy run, 25:46 (7:48/m)
7:53, 7:51, 7:42
.3 2:19
Avg HR: 132 bpm
70 miles finito for the week

6.7 miles Track Sean Wade workout

Untitled by runperryrun at Garmin Connect - Details

Track Sir Sean Wade workout
1 mile warm-up, 3 strides,
100/200/300/400 (100 jog recovery) 5 times
19, 38, 60, 78's
1 mile cool down

100's 149/154/156/153 rec 129/134/138/143
200's 158/162/162/163 rec 134/137/136/142
300's 162/165/164/163 rec 138/137/139/142
400's 165/168/167/169 rec 137/142/141/147

4 miles in 30:56 (7:43/m) HR monitor used

Untitled by runperryrun at Garmin Connect - Details

8:15, 8:04, 6:32(149bpm), 8:02
kept it at 130 bmp for 2 miles,
and tried to bring it up gradually over mile 3,
to 149 bpm and then back down to 130 bpm the last mile