4 miles

easy 2.5 miles, 1 mile pick up 5:45(30 on /30 off), 800 2:45 legs still tired from 14 Sunday in Rockway:)

3 easy

went 3 easy, a wee bit tired good day to ease off.

14 miles, 1:37:05 (6:56/m) 70 miles for week

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into rockway
7 miles out 7 miles back
Felt sluggish at the start
worked my way into the run
and felt better and better
7:27, 6:57, 7:07, 7:31, 7:36, 6:47, 6:35,
6:53, 7:25, 6:34, 6:37, 6:31, 6:24, 6:33
Avg HR: 148 bpm
70 miles for the week

pm: 6 miles 40:35 (6:45/m)

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on trails to port and turned around at 3 miles
7:08, 6:59, 6:29, 6:39, 6:42, 6:33
Avg HR: 150 bpm

am: 11.28 miles 1:27:09 (7:43/m)

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a.m: Ayotte interval workout with Richard and Matt out at lock 3
13 intervals, seemed to have trouble getting the heart rate above 160,
basically I was hitting 158-59's and dropping down to 125's
10 minute warm up and cooldown.......
Richard flying along with Matt I was hanging on:)
Next week easy on Friday

10 miles, 66:23 (6:38/m)

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10 miles, 66:23 (6:38/m) trails into port and back
last 2 miles 30 on/30 steady Sean Wade workout
7:03,7:03, 6:32, 6:52, 6:36, 6:29, 6:22, 6:57, 6:14, 6:09
Avg HR: 151 bpm

easy 3 with Jeff 22:50, (7:29/m)

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easy 3 with Jeff
8:00,7:15, 7:12
.05 21.8

10 miles, 69:02

Ayotte interval session by runperryrun at Garmin Connect - Details

ayotte interval session
roads into rockway
10 minute warm-up, 14 intervals up to 160, down to 135 bpm
8:07, 6:35, 6:24, 6:29, 7:03, 6:55, 6:55, 6:52, 6:39, 6:56
Avg HR: 151 bpm

easy 8 miles, 58:48 (7:21/m) trails

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7:02, 7:13, 7:27, 7:49, 7:06, 7:32, 7:15, 7:17
Avg HR: 140 bpm

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

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

am: 13.75 miles, 1:43:24 (7:31/m)

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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

pm: Track 4 X 600 (4 miles)

1 mile warm-up, strides 4 X 600 (200 jog) 2:04's 1 mile cool down

am: 10.74 miles, 16 intervals

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10.74 miles 1:24:31 (7:52/m), greater niagara parkway path
roads HR intervals with Richard,
16 intervals getting HR up to 160
7:55, 7:09, 7:13, 7:18, 7:28, 8:13, 8:28, 8:12, 7:53, 8:11
.74 6:25.3
Avg HR: 139 bpm

8 miles 58:49 (7:21/m)

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easy run along the trails,
tried to keep hr below 140
Avg HR: 140 bpm
http://connect.garmin.com/activity/232701627

5 miles with Jeff easy, 36:41 (7:20/m)

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7:22, 7:11, 7:25, 7:15, 7:22
Hr 140bpm

10 miles 68:39 (6:51/m)

10 mile trail run by runperryrun at Garmin Connect - Details

10 miles, 68:39 (6:51/m)
out 5 miles
back 5 miles
last 3 miles HR 150-155 for 2 of them and last mile 158-60
6:54, 7:13, 6:58, 7:20, 6:55, 6:56, 6:47, 6:39, 6:34, 6:15
Avg HR: 148 bpm

8 miles, 54:48 (6:51/m)

12 mile creek to Port and back by runperryrun at Garmin Connect - Details

8 miles trails to port and back
54:48 (6:51/m)
4 out easy
back 4 increased heart rate 150-155 for 3 miles,
last mile 158-60
7:01, 7:19, 7:00, 7:10, 6:37, 6:43, 6:39, 6:14
Avg HR: 149 bpm

pm: 5 miles on trails, 36:33(7:13/m)

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7:35, 7:03, 7:14, 7:10, 7:03
.06 :25.9
Avg HR: 136 bpm

Effingham 13.74 miler

Effingham 13.74 miler by runperryrun at Garmin Connect - Details
Long run with Richard into Effingham, 
am: 13.74 miles (6:58/m) 
7:21, 6:57, 7:12, 6:54, 6:48 
6:40, 7:31, 6:55, 6:41, 6:41, 6:58, 7:44, 6:35 
.74 4:43 
Avg HR: 141 bpm 

Track 400, 800 X 4

1 mile warm-up strides 400(200 jog) 800 X 4 78's 2:39's 1 mile cool down

5.2 miles, 37:01(7:07/m),

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 with Jeff on trails
9 heart rate intervals 135-165
7:21, 6:50, 6:43, 7:10, 7:22
.20 1:32
Avg HR: 145 bpm

5.19 miles, 36:42 (7:04/m)

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trails with Jeff
7:16, 6:56, 7:16, 7:09, 6:45
.19 1:17.6
Avg HR: 141 bpm

8 miles easy

8 miles easy, 59:18 (7:24/m) 12 mile creek trails to Port and back

15 miles 1:50:55 (7:23/m) 19 intervals

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15 miles 1:50:55 (7:23/m) home-pelham-effingham-holland-cataract-decew-merritville-glenridge-lockhart home
10 minutes easy and 165/135 hr intervals 19 of them The heart rate took a long time to get back down to 135bpm today.
7:42, 6:47, 6:46, 7:48, 7:26,
6:46, 7:47, 8:07, 7:52, 7:30,
6:59, 7:44, 6:50, 7:08, 7:34
Avg HR: 151 bpm

5 miles 34:09 (6:49/m)

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6:57, 6:50, 7:05, 6:57, 6:15.
out 2.5 miles monitored calf and 2.5 miles back
tried to keep hr between 145-150 and picked it up last mile to 158-160 to see if the calf would hold up and it did.Avg HR: 148 bpm

5 miles easy

5 miles trails 39:48 (7:57/m) out 20:16, back 19:48 pain free :)

30 sec X 20

goal was to produce blood flow in the calf 30 seconds X 20.

Left Calf on the mend :)

Track 200/400/600 X 3

1 mile warm-up, strides 200(100 jog)400(100 jog)600(200 jog)X 3 39's/79's/2:00 1 mile cool down

5 miles, 33:45 (6:45/m)

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6:34, 6:32, 6:42, 7:00, 6:53 left calf tweaked
Avg HR: 144 bpm

5.5 miles

5.5 miles easy recovery run with Jeff, Garmin problems

12.99 miles, 1:30:00 (6:55/m) Avg HR: 149 bpm

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Road trails 
10 minute warm-up 135 low 165 high 
22 Intervals total duration at 135-165 range 45:14 
2 minute cool down at the end 

8 miles trails, 58:50 (7:21/m)

home creek to port and back
4 miles out 29:30, back 29:20
no garmin today wifey had it:)

53 miles for the week

13.75 miles 1:45:57 (7:42/m)

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13.75 miles 1:45:57 (7:42/m) with Richard
we went into the rollercoaster hills of Effingham
Quarry/Schmown/merittville/decew/
cataract/holland/roland/effingham/pelham/decew and back in
felt good out there, my longest run in quite some time.
Last half mile I felt a bit heavy, Saw Rocky raccoon(5 feet away) on the side of the road, looking at us sheepily, and a thanksgiving turkey yesterday
Avg HR: 134 bpm

10. 7 interval session with speedster Richard

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10.7 1:22:48 (7:44) HR interval session #1
Quarry 10 mile loop opposite way with Richard,
Great workout and learned how to raise the hr to 160 bpm.
Looking at the stats, we hit our optimum high heart rates 18 times,
so 18 bouts of climbing the heart rate to 160.

bouts 2:28, 2:03, 1:57, 1:19, 1:11, 1:08, 1:44, 1:01, 1:54, 1:06, 2:03, 2:25, 1:31, 1:34, 1:05, 1:27, 2:03, 1:40
total time : 29:08

Dunlop 5k 1st 17:15

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Race 2.5 mile warm-up
Dunlop 5k 1st 17:15
3:24, 3:25, 3:27. 3:31. 3:24
2.5 mile cool down

5.17 miles trails with Jeff 36:34 (7:04/m)

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7:24, 6:56, 7:11, 6:55, 6:53
.17 1:12

pm: 10 miles 67:58 (6:47/m)

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tried to keep hr under 150 bpm
out and up rockaway and back,
5 out 5 back
6:55, 6:46, 6:43, 6:52, 7:09(up rockaway)
6:28, 6:31, 6:43, 6:43, 7:01
Avg HR: 149 bpm

5.21 miles, 36:10 (6:56/m)

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7:19, 6:45, 6:45, 6:59, 6:48
.21 1:30.7

pm: Easy 4 miles at the track

am: 10.33 miles, 1:17:45 (7:31/m)

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10.33 miles, 1:17:45 (7:31/m),
Great run along trails and roads
with Richard, Matt ran at 7:30
avg Hr 129 bpm

Track 3 X 1 mile (400 jog)

1 mile warm-up, strides
3 X 1 mile 5:20, 5:22, 5:21 (400 jog recovery)
1 mile cool down (windy)
Supposed to race today but race was cancelled

5 miles, 33:17 (6:39/m)

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4 strides
6:33, 6:36, 6:51, 6:49, 6:25

5 miles, 32:09 (6:25/m)

5 miles on trails, steady state,
32:09 (6:25/mile)
out 16:15, back 15:54

4 X 400, 72, 72, 72, 72

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1 mile warm-up, 4 X 150 strides
4 X 400 with 400 jog recovery
72, 72, 72, 72 (HR 166, 168, 171, 170)
1 mile cool down

easy 6.47 mile recovery run on trails 134 bpm

100/200/300/400 (100 jog recovery) X 5

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Track, 1 mile warm-up, 2 strides
100/200/300/400 (100 jog recovery) X 5
18's, 38's, 58's, 78's
1 mile cool down
100's 136, 150, 152, 152, 155 rec 123, 127, 132, 136, 137
200's 147, 158, 159, 162, 163 rec 118, 130, 133, 136, 135
300's 154, 161, 163, 164, 165 rec 119, 134, 136, 138, 140
400's 160, 164, 166, 168, 171 rec 131, 132, 138, 142

6 miles 41:28 (6:54/m)

with Jeff on the roads