Bret

PM - it was raining in the morning so I ran after lunch with Riley's dog Molly who is a big dog, like a cross between a grey hound and a Great Dane - very fast and strong but not a huge endurance runner - so I managed to keep her at bay for the first couple of miles and then she gradually lost steam and I dropped her back to the house at just about 4 miles and then finished the run on my own.  Early fall feeling temperatures made the run quite enjoyable.  

AM - late morning run from Riley's house.  First 2 miles with her dog Molly and then the remainder was solo, and I did a venture into the backside trail system of Delaney pond which turned out to be decently runable, and I did not get lost finding my way to the other entry area on the opposite side of the pond without too much difficulty.  

AM - workout - 3 x mile with a two minute rest after a 1.5 mile warm up and 1 mile cool down.  Drove to the Bruce Freeman Rail Trail, which took about 15 mins so that I could run on a relatively flat area that is already marked every .25 mile.  Was planning to do 4x but backed off when felt that 3 was enough today.  Good weather in the upper 50's and nearly flat wide trail made for a decent workout.  6:49, 6:57 and 6:50 were the splits, but I probably cooked myself a little bit on HR at the end of each of them.  Relatively pleased with this effort as it is consistent with the treadmill workout from last week pacewise, and a good bit faster than the outdoor workout three weeks ago.  

AM - 4 miles easy back at home in the neighborhood.  Recovery effort - felt reasonably fine - not too much leg fatigue or weakness. 

AM - 5.25 miles easy to moderate on the Milton Trail - starting on Freemanville and doing the Summit / Brittle out and back and then down the trail to the bridge before turning around.   Decent run, not too much muscle soreness left over from Tuesday.  

AM - 4.25 miles on the treadmill this morning - testing out the Wahoo app to display just HR and HR by lap on my iPad for when I want to target those data points for workouts or long runs.  Connects to the Tikr HR arm strap monitor.  Worked really well for big isolated data points throughout the run.   

AM - 9.25 miles early and in some rain. Very humid and not a great run.