6x800

6x800 drill

first 2 800's @ 6:00/mile
3rd @ 6:15/mile
last 3 @ 6:40/mile

5.5 miles easy

Richardson Bay to Aloha Petroleum sign and back again

approx 5.5 miles
40 minutes
7:16/mile

i was not trying very hard and I'm really surprised at the result.

8 mile

Homestead road. top to bottom and back again.

8 miles
69 minutes

Sat Oct 11

9 miles in 1:12:45
pace 7:54/mile
did this at noon on a hot sunny day

Thu, Fri Oct 9/10

did not run

Wed Oct 8th

5.2 miles
7:49 pace

Tue Oct 7

6x800 intervals
3 minutes fast
3 minutes slow
overall did about 5.2 miles in 60 minutes