One Step At a Time Many Times

Farmington Canal Trail: Treadwell to Sanford

Total miles: 6.00
Total time: 57:34

Mid afternoon run, 37F, overcast. 

Base run.  

Out: 28:15 3M + 5:35 warm-up

Back: Fartlek sections, 5 x 0.2M fast/0.2M slow walk/jog: 

 1) 1:18/2:25 
 2) 1:21/2:35 
 3) 1:20/2:30 
 4) 1:20/2:27 
 5) 1:20/--- 

 7:02 warm-down

East Rock Hill Loop

Total miles: 7.00
Total time: 64:16

Mid afternoon run, 47F and overcast, misty and calm.  

Base run, continuous, including a long hill up 
to East Rock, two short water breaks ~0:50. 

Avg page: 8:59 based on 7.14 miles.

Farmington Canal Trail: Treadwell to Skiff

Total miles: 4.00
Total time: 35:31

Noon run, 47F, overcast and light ran. 

Base run, continuous. 

Out: 18:06 
Back: 17:25 with fast segment, 1M at 7:46

Farmington Canal Trail: Treadwell to Sanford

Total miles: 6.00
Total time: 52:29

Mid day run, 53F, sunny and calm. 

Warm-up: 3.25 miles (26:18 at 3M mark, 0:30 water/walk, 2:39 jog) 

Tempo: 2 miles at 8:18 & 7:50 

Warm-down: 0.75M in 6:51