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.  

Threw in a fartlek

 5K logged on my  meal break ...mostly a 7:30 pace.   Threw in a 0.5K @ 6:00 pace ... sure felt fast .   Need to do more of that sorts of thing. 

Lunch Run

 6K,  5K @ 7:30 pace then a 1K walk ...on my meal break this eve.