Activity	Stats
Running -	17 miles 00:00:00

4 mile warm up to Larz Anderson
Fartlek: 1,2,3,4,5,5,4,3,2,1 (rest = previous ON)
4 mile cool down home

Ran the Brookline H.S. course three times plus extras here and there. Wow, it was much tougher doing this workout cross country style with the hills and all, especially the 2nd 5 added in there. Great effort workout, that's for sure.

(Nike Waffle Rival XC flats)

Activity	Stats
Running - Workout 6:30pm	13.25 miles 00:00:00	Shoe: NB 1400 Green Aug 2019 0 miles on shoe

Track workout at X. Warm up 3 miles with 5 x 100 strides. Exchange run 4 x (800 at 5 mile pace, 800 at 5 mile + 1:00 pace, 800 at 5 mile pace, 800 jog recovery). Cool down 2.5 miles.

Target was just under 7:30 pace. First 2 sets felt good. Ran them with Corky and Kayla. Ran last 2 sets solo. Set 3 took some extra effort. Took a longer jog recovery between sets 3 and 4. Set 4 felt good.

3:43, 4:10, 3:41, 5:33, 3:43, 4:15, 3:44, 5:36, 3:42, 4:12, 3:43, 6:37, 3:41, 4:09, 3:40, average 7:24 pace

Activity	Stats
Running - Regular run 8:30am	3.25 miles 00:00:00

Some morning miles.

Activity	Stats
Running - Recovery Run TheQ Elevation: Ascent+549 Descent-552 4:52am Weather: 61°, 5 WNW, 88%	7.01 miles 01:03:46 (9:05 min/mile)	Shoe: Saucony Guide ISO [20190726] 0 miles on shoe Weight: too many Max HR: 157 Avg HR: 129

Papillion [20190925]: Double Send Off

Met Dan, had ourselves a mini (double) send off run: he's got Columbus Marathon this weekend, and I'm doing the NE Half; go us!

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 54 degrees n 4 clear humid	5.7 miles 00:00:00	Shoe: Brooks Ghost 11 Grey Blue 1 0 miles on shoe Height: 6.0

Nice quiet morning other than a few coyotes. Team Jack radiothon setup and Honor Flight sendoff on the agenda today.

Activity	Stats
Running - Aerobic treadmill 4:30am	4 miles 00:00:00	Shoe: Kinvara9 Purple 0 miles on shoe