9.1 miles, 59:19 (6:31/m)

Untitled by runperryrun at Garmin Connect - Details

9.1 miles, 59:19 (6:31/m) out rockway
7:23, 7:09, 6:24, 5:58, 6:23, 5:56, 5:53, 6:01, 7:28
Avg HR: 150 bpm

5.76 miles(42:09)

5.76 miles with Jeff 42:09 (7:19/m)

6 miles on roads, 43:42 (7:17/m)

5 minutes easy, 5 minutes 75% effort, 5 min easy, 4 minutes 80% effort, 5 minutes easy, 3 minutes 85% effort, 5 minutes easy, 2 minutes 90% effort, 5 minutes easy, 1 minute 100%, 3:42 easy