Marlin

8.54 miles in 1:15:00 with an incline of 0.05%  on the TM at the gym, just didn't want to get all the cold running gear on this afternoon and might be inside for a few days because of the cold conditions this week, high of 7* tomorrow.  It was just an easy run with HR of 133 except for the last 0.5 mile at an 8:27 pace then HR went up to 138.

4 x 1600 w/400 jog speed workout with an incline of 0.05%  1.25 mile w/u  6:49 (154) - 6:49 (157) - 6:58 (157) - 6:58 (157)  then went into 8:27 pace (142) for 3.17 miles, 1:15 min.  Wow what a workout.

Easy run this afternoon, 8.53 miles in 1:15 min. (138)  legs were a little heavy after yesterdays speed workout.

10.27 miles in 1:30 min at 0.05% incline,  started out with an easy 9:13 pace for 15 min. and ramped up over the next 30 min. to 8:35 (MP) and held that for 40 min (142 to 144 HR) and then a 5 min. cool down.

8.66 miles in 1:15 min., with 0.05% incline, started out with a easy w/u for 5 min and-- then 8:49 pace for 15 min (133)--then 8:41 pace for 15 min (136)-- 8:27 pace for 40 min. (140).  I wanted to run outside today, but 18* just didn't sound so good to me plus there was a breeze. Had a good run inside today legs felt good an my HR was low for the whole run. Long run Sat.

16.0 miles in 2:24:40 Average HR (129). Wanted to let it warm up some before i got going, waited until 11:30 and headed for the Greenbelt  Had a very good run today and wanted to hold the pace at an easy 9:00 mile, it was alittle hard to keep it slow at first. Day off tomorrow.