17 miles, 2:00:22 (7:04/m)

Untitled by runperryrun at Garmin Connect - Details
with Jeff windy out there
7:25, 6:59, 7:10, 7:17, 6:59,
6:59, 6:57, 6:58, 6:59, 7:06,
6:56, 7:01, 7:14, 7:12, 7:06,
6:47, 7:10

6 miles (3 up-tempo)

1.5 mile warm-up
3 miles 17:17
5:46, 5:49, 5:43
1.5 cool down

7 miles, 49:15

Untitled by runperryrun at Garmin Connect - Details
10 X 1 min fast 1 min easy with Jeff 
7:34, 6:52, 6:46, 6:39, 7:05, 7:02, 7:13