Run

• 50m
• 5.51 miles
• 09m 04s /Mi

Treddy hills. Ouch!
Ran steady at 6.5 or 6.6mph until coming up to a hill. Then increase to 7.0mph and raise the grade from .5 or 1% up to 7% for 90 seconds.
Did that 4 times, then a final 60 second hill to make my TUT 7:00minutes even.
I've got another 25 minutes to run, so I figure I'll try to do my 5k loop tonight when I get home. That should be about perfect.
Total elevation: 455 feet.

Run

• 50m
• 5.00 miles
• -----

3 miles in about 25 minutes. Then did 6x100 metre strides with slow jogs in between, then jogged it out slowly at the end. Strides felt good. Quick.

Run

• 1h 00m
• 7.00 miles
• -----

Speed work today.
3x1 mile at cruise speed.
1st mile was 7:40.
The other two, we weren't sure of our mile points, so we just ran hard for 8 minutes, which was supposed to be our cruising speed (8:06).
Easy jog between repeats.
Then there were the 3x800 metre speed intervals.
First one was 3:25
2nd: 3:40
3rd: 3:35
Ran easy between intervals. Tough workout! Still sweating. I think our 8 minute 'miles' were significantly more than a mile, cuz we sure seemed to be going faster than 8s.
Warm and humid out there. Going out was nice with the breeze in our faces. Coming back in was hot and clammy.

Bike

• -----
• 1.00 miles
• -----

Jackson and I rode to the movie store to rent a couple of flicks. After the run I had this morning, movies are about the only thing left on earth I can do tonight.

Run

• 2h 47m 30s
• 19.00 miles
• 08m 49s /Mi

Holy cow! Sucked off almost 15 minutes from last week's run, while running an extra mile. Leads me to believe that last week's run was indeed greater than the 18 miles we thought.
Today, we ran with a running room group, and the lady leading the way had a forerunner, so our distance is far more sure this week.
Really tough from mile 16 on, really. Up to there, it was a really nice run. After there, sheer hell.
And of course, Bettie-Ann (our leader) is a negative-splitter, so we ran the last 2 miles at sub 8 minute miles. Yeesh! I cursed her as a damned nagative splitter!
We hit 18 miles at 2:39:40, whereas last sunday we thought we'd hit it at 3:01:something. Somehow, I don't think we wererunning 20 minutes faster today, allthough we definitely were going a bit faster.

So by the end of our run, our group of 7 was down to 3: Darren and me and our leader. We didn't mean to leave the rest in our dust, but I guess we did so accidently. I felt kind of bad, since I think we drove the pace a little faster than they were used to, but oh well, they knew the way back.
Longest run for me ever. :)

• Health data: Sleep: 2 Soreness: 2 Fatigue: 2 Hours slept: 5 Overall Workout: 4

Run

• 1h 04m 34s
• 7.20 miles
• 08m 58s /Mi

Distance is a guess... I hit the track at the 50 minute mark to see what pace I was running, since I had no idea how far I'd gone so far. I was going at just under 9minutes/mile, so that distance should be close-ish.
Beautiful night out there. It was indeed 29 degrees celcius out today, so everyone and their dogs were out today getting their yardwork done, before the huge rainstorms we have predicted for tomorrow come. Subsequently, I ran with the smell of freshly cut grass in my nostrils for most of the way.
I left at 9:00 and got to watch the sun set. Nice! I love runs like this... just a nice relaxed pace where you can enjoy the evening and your surroundings.