NoSlo

6 miles at the track with the dogs.  About 50 minutes

10 miles on treadmill

1 mile at 7.7

1 mile at 7.8

etc. to 8.5

1 mile cool down

1% grade

14 miles at the Rec. Center:

3 miles on track

11 miles on treadmill:

7.8 mph -- 1%, 1.5%, 2% grade - each mile.

6 miles in about 50 minutes.

Highway 52 Loop - 1:14:50

21 miles - Ran down Erie Parkway past the highway; past Sweetgrass community; and turned left when the road turned to dirt.  Ran north; past highway 52, until I reached the 10.50 mile mark via Garmin; returned.

Total time was 2:38:30 - this is a hilly route, so difficult, but good training.

5 mile recovery run - about 41:30.