Hillbilly Runner

6 mile run before church

1. 8:57
2. 8:14
3. 8:11
4. 7:50
5. 7:33
6. 7:07

47:52     7:59 avg pace

Morning workout and then a little speed workout on the track.

2 mile WU

6- 400m @ <1:30     w/ 200m rest

4-200m 2@40 sec. 2@45 sec w/200m rest

1 mile CD

Morning workout and 6 mile run in the rain again.... 8:05 avg pace

7.5 mile morning run 70 degree but really humid. Steady 8 min. pace but picked it up the last mile 7:50 avg. pace overall.

Morning workout

4.5 mile afternoon run 8:10 avg pace

5 mile afternoon run in the heat.

1. 8:50
2. 7:59
3. 7:40
4. 7:25
5. 7:04

13 mile MTB ride