6 miles, 44:45 (7:27/m)

Untitled by runperryrun at Garmin Connect - Details
trails into port
7:06, 7:38, 7:12, 7:43, 7:57, 7:05

6 miles, 43:10 (7:11/m)

Untitled by runperryrun at Garmin Connect - Details
road with Jeff
7:13, 7:00, 7:12, 7:02, 7:24, 7:15

6 miles, 46:18 (7:43/m)

Untitled by runperryrun at Garmin Connect - Details
trails into port
7:37, 7:45, 7:24, 7:58, 7:51, 7:38

3.67 miles, 28:41 (7:48/m)

trails with Jeff
8:01, 7:50, 7:38
.67 5:10

Tuesday-Sunday calf raise rehab

Doing 6 days of calf raises, 100 each day 5 sets of 20. Monday during the run was always thinking the calf would pop. So running on it isn't really helping........I'll try this one Brad Hudson told me to do it and that guy knows his stuff :)

6 miles, 50:52 (8:28/m)

Untitled by runperryrun at Garmin Connect - Details
on trails
8:08, 8:08, 8:14, 8:18, 8:56, 9:03

8 miles, 69:11 (8:38/m)

Untitled by runperryrun at Garmin Connect - Details
trails
8:10, 8:30, 8:24, 8:55, 8:22, 9:04, 9:00, 8:40

am: 5 miles, 40:21

Untitled by runperryrun at Garmin Connect - Details
trail road run with the Stalliono
8:30, 9:13, 7:46, 7:19, 7:28

2 miles trails, 16:42(8:21/m)

Untitled by runperryrun at Garmin Connect - Details
8:44, 7:56
Calf is loosening up finally

2 miler :)

easy 2 miles on trails.........let's try this rehab thing again:)
Calf knot release please

2 miles

2 miles and calf stretches and stair drops

4 miles, 28:46 (7:11/m)

with Jeff on the roads

4 miles easy

4 miles easy

2 miles easy

easy 2 miles trails

2 miles

recovering from calf injury, took 12 days off
2 miles trails easy, no pain

5 miles, 36:11 (7:14/m) Friday run

Untitled by runperryrun at Garmin Connect - Details
grass with Stallion
8:12, 7:53, 7:06, 6:40, 6:15

12 miles, 1:22:41 (6:53/m) on grass

8:14, 7:51, 7:46, 7:34,
7:18, 6:52, 6:45, 6:33
6:20, 6:07, 5:42, 5:32

74 for the week

• 6
• 18
• 10
• 15
• 5
• 13
• 7

Track 4 X 2k

1 mile warm-up, strides
4 X 2k on the track
7:28, 7:25, 7:23, 7:12
1 mile cool down

13 miles, 1:32:15 (7:05/m)

Untitled by runperryrun at Garmin Connect - Details
hilly trails with Jeff into Port and back
7:09, 7:06, 7:01, 6:55,
7:09, 7:07, 7:09, 6:51,
7:08, 7:13, 7:02, 7:09, 7:07

5 miles, 35:27 (7:05/m)

Untitled by runperryrun at Garmin Connect - Details
trail run with Jeff
7:12, 7:09, 7:00, 6:54, 7:07

am: 15 miles, 1:52:38 (7:30/m)

Untitled by runperryrun at Garmin Connect - Details
trails
8:44, 7:43, 7:31, 7:19, 7:06
7:12, 7:19, 7:27, 7:27, 7:18
7:34, 7:28, 7:41, 7:48, 6:23

am: 10 miles trails

pm: 6 miles, 44:34 (7:25/m)

roads with Jeff

am: 12 miles, 1:31:49 (7:39/m)

Untitled by runperryrun at Garmin Connect - Details
7:19, 7:29, 7:48, 7:36
7:52, 7:42, 7:28, 7:22
7:47, 8:02, 7:36, 7:41

6 miles, 47:07 (7:51/m)

Untitled by runperryrun at Garmin Connect - Details
8:03, 8:14, 7:43, 7:24, 7:44, 7:55

Progression run

1 mile warm-up, strides
5 mile progression
5:58, 5:53, 5:46, 5:41, 5:32
28:50 (5:46/m)
1 mile cool down

13 miles, 1:31:30 (7:02/m)

Untitled by runperryrun at Garmin Connect - Details
roads with Jeff, easy run
7:18, 6:48, 7:03, 6:51, 6:57,
7:00, 6:52, 7:02, 7:05, 6:45,
7:18, 7:21, 7:03.

6 miles 43:17 (7:12/m)

Untitled by runperryrun at Garmin Connect - Details
7:12, 7:01, 7:16, 6:59, 7:21, 7:25
trails with Jeff

5 miles, 37:10 (7:26/m)

Untitled by runperryrun at Garmin Connect - Details
7:42, 7:27, 7:21, 7:14, 7:22
with Jeff :)

100 mile week complete

1. M
   14
2. T
   14
3. W
   14
4. T
   14
5. F
   16
6. S
   14
7. S
   14

pm: 6 miles, 44:56 (7:39/m)

Untitled by runperryrun at Garmin Connect - Details
with Jeff :) on the roads
8:04, 7:30, 7:49, 7:37, 7:34, 7:19

am: 8 miles, 70:41 (8:50/m)

Untitled by runperryrun at Garmin Connect - Details
hilly trails hydro hill
sleepyhead run :)
8:45, 9:51, 8:50, 8:22, 8:22, 8:36, 8:38, 9:12

pm: 4 miles 33:21 (8:20/m)

Untitled by runperryrun at Garmin Connect - Details
roads
8:22, 8:10, 8:02, 8:44

pm: 5 miles, 39:57 (7:59/m)

Untitled by runperryrun at Garmin Connect - Details
trails, a wee bit winded :)
7:42, 7:52, 7:58, 8:01, 8:19

am: 5 miles, 38:48 (7:45/m)

Untitled by runperryrun at Garmin Connect - Details
trails
7:47, 8:02, 7:51, 7:39, 7:25

pm: 8 miles, 62:22 (7:47/m)

Untitled by runperryrun at Garmin Connect - Details
trails down to Port an back
7:30, 7:49, 7:57, 8:11, 7:12, 7:58, 7:56, 7:44

am: 8 miles 62:16 (7:47/m)

8:06, 7:48, 7:55, 7:55, 7:46, 7:53, 7:51, 7:21
all on grass

pm: 6 miles, 44:15 (7:22/m)

Untitled by runperryrun at Garmin Connect - Details
with Jeff on the roads
7:39, 7:03, 7:36, 7:31, 7:05, 7:17

am: 8 miles 61:10 (7:38/m)

Untitled by runperryrun at Garmin Connect - Details
grass run/track around West Park
7:33, 8:25, 8:00, 7:47, 7:45, 7:47, 7:00, 6:49

pm: 6 miles, 48:55 (8:09/m)

Untitled by runperryrun at Garmin Connect - Details
7:51, 7:56, 8:35, 8:14, 8:20, 7:56

am: 8 miles, 67:16 (8:24/m)

Untitled by runperryrun at Garmin Connect - Details

8:26, 8:04, 8:33, 8:35, 8:44, 8:02, 7:54, 8:49

pm: 6 miles, 50:28 (8:24/m)

Untitled by runperryrun at Garmin Connect - Details
roads tired from all the hills in the morning and it was pretty hot in the am
8:26, 7:57, 8:45, 8:21, 8:31, 8:26

am: 8 miles, 67:06 (8:23/m)

Untitled by runperryrun at Garmin Connect - Details
in the hills of effingham :)
8:26, 8:26, 8:27, 8:39, 7:23, 8:25, 8:32, 8:44

pm: 6 miles, 47:38 (7:55/m)

Untitled by runperryrun at Garmin Connect - Details
roads
8:05, 8:07, 7:48, 8:06, 7:35, 7:47

am: 8 miles easy no watch

am: 8 miles easy no watch

Slainte summer Classic 5k

Untitled by runperryrun at Garmin Connect - Details
1st overall, felt good 17:28
5:23, 5:34, 5:48
4 :42.3
http://www.guelphvictors.ca/sscres.htm

3 easy