Mid 5,6 and 7

 Mid 5 - Another 5K the same as mid 1,2 and 3

Mid 6 - 5K walk 12:00 pace

Mid 7 - 5K walk 12:00 pace 

Mid 4

 Feeling tired ,  3K walk logged on my meal break. 

Mid 3

 Another 5K just like mid 1&2. 

Mids Again!

 Mid1 and Mid 2 ,  5K...first 4K@7:30 pace then 0.5K at 6:00 pace before gearing down finishing at 5K.  Goal is to get the 5K runs back to a 6:00 pace over the next couple of months....doable!   

Outrace Spring Warm Up - April 18 - Duffern Forest

 Just what I needed!  

Ran with Raj,  Patrick and Carson.  It was wet ,  quite wet and a little coolish but we did it.   I really enjoyed being out on the trails.  It was great seeing old friends ,  the pizza and beer afterwards were the icing on the cake.  

Felt the run over the weekend.  Tired muscles followed by a wee bit of DOMS the next day!   

walk

 busy day , tired at work,  3K walk on my meal break 

Hart Work

 4K @ 7:30 pace ,  0.5 K @ 6:00 pace followed by 0.3K @ 12:00 pace.   its time to pick up the pace.   My goal is 6:00 pace.