Up and down

Fri, 8/31-30 min easy. Went to the canal trail. 2.09M out in 15:45 (7:32); 2.09M back in 14:55 (7:08). Overall 7:20 pace

Thurs, 8/30-The planned workout was 10 min warm up, 20 min tempo at 10K pace, 10 min cool down.  I drove to Duke Island Park for this. I covered the full 5K route on the 20 min tempo. 6:26/mile pace.
 

Wed, 8/29-easy run...tried a new route: from Y...to New Amwell...to Auten...to Amwell...to back to Y. 4.2 in 30:50. 7:20 pace.

Tues, 8/28

I warmed up by running to Mountain Park (adjacent to Pingry) and then did "up and down the clock" pyramid: I ran 1 min fast/1 min slow, 2 min fast/2 min slow, 3 min fast/3 min slow, 4 min fast/4 min slow, 5 min fast/5 min slow,...and then back down again.  The run should have totaled 50 min, or about 7 miles.  On this very humid morning, I covered 6.83 miles in 49:00.  I reached the athletic center "early," on the fast 1 minute segment, not the slow one minute stretch.  My fast runs wound up being at 6:20 pace, while my slow runs averaged about 8:00 pace.  The total pace over the run was 7:10.

1.27M-loop 1
1.27M-loop 2
1.27M-loop 3
1.27M-loop 4
1.0M-partial/inner loop
.75M-back to athletic center

6.83M

Mon, 8/27-30 min easy

Ran from Y to CVS and back.I  started towards the far end of the YMCA's parking lot and made my way towards CVS. I covered the first mile in 7:40. I hit Beekman and Triangle (1.4M into the run) at 11:00. I figured I'd turn around at 2.04M, or 15:30 (7:36 per mile pace).  

On the way back, I hit Beekman and Triangle at 19:55 (2.6M). I kept an easy pace for the rest, finishing up the 4.08M run in 30:00, or 7:21/mile pace. (The 2.04 trek back was 14:30, or 7:06/mile pace.)

15:30 (7:36/M pace) out and 14:30 (7:06/M pace) back. 7:21 pace overall.