Bret

AM - 3 very easy miles on the treadmill.  Body needed some rest. 

AM - 5.25 miles through WC and to the Grove and back.  Slow first couple of miles but gradually got to normal easy pace. 

AM - treadmill workout - 3 x 1.5 miles at just below threshold HR - very pleased with the effort and output.  Avg. pace was 6:47, 6:44 and 6:39 with a two minute rest.  Avg. HR for each rep was 147, 155 and 158 and max HR was 157, 164 and 166 for each respective rep.  1.5 mile warm up and ~ 1 mile cool down.  My treadmill set up with an NPE Runn scanner captures and broadcasts my pace, distance and cadence to my Garmin and I wear a separate Tickr Fit HR arm monitor that broadcasts to a Wahoo app to my iPad to display my HR and lap HR in bold large font.  I felt solid and controlled on the first one - got a little on the edge late on the second one, and maintained the same level on the third.  

AM - 5 miles on the Milton Trail - recovery run effort - very slow and low energy.  So very dark out - with sunrise well after 7 am and starting my runs at 6:15 or 6:20, the run is nearly over before sunrise.  

AM - 5 miles on the treadmill 

AM - 4.25 miles in the neighborhood. 

AM - 10 miles from Summit Hill solo.