Indoor and Outdoor Runs

I've been running mostly short distances on the treadmill. Mostly 5Ks and when I go outside I go longer.

A few weeks ago I ran this route, lost track of my father-in-law Ken and cut Iron Horse Trail short to chase him down:
Sun Oct 31 7.26 53:47, avg 7:24min/mile
HR avg 172, pk 179, min 162, cal 803
165 7:54, 170 7:19, 175 7:08, 177 7:11, 177 7:30, 177 7:24, 177 7:17, 177 2:02
recover 179 -> 148

My 5K work looks like this in repetition... o_O
Tue Nov 3 2.00 13:00, avg 6:30min/mile
165 6:30, 170 6:30 recovery
Wed Nov 4 2.00 13:25, avg 6:43min/mile
165 6:57, 170 6:28 recovery
Mon Nov 8 3.11 21:00, avg 6:50min/mile
HR avg 148, pk 180, min 62, cal 313
103 7:02, 166 6:41, 174 6:36, 179 :40
recover 181 -> 141
Tues Nov 9 3.11 20:24, avg 6:45min/mile
HR avg 148, pk 180, min 62, cal 313
103 6:59, 166 6:48, 174 6:36, 179 :21
recover 179 -> 132
Wed Nov 10 3.11 20:56, avg 6:45min/mile
HR avg 151, pk 179, min 65, cal 322
110 6:59, 169 6:37, 174 6:36, 177 :42
recover 179 -> 134
Thu Nov 11 1.00 7:00 sore muscles
Fri Nov 12 3.11 21:30, avg 6:45min/mile
HR avg 151, pk 179, min 65, cal 322
110 6:59, 169 6:37, 174 6:36, 177 :42
recover 179 -> 134
Mon Nov 16 3.11 21:11, avg 6:53min/mile
7:01, 6:51, 6:37, :41
Tue Nov 17 3.11 20:45, avg 6:40min/mile
HR avg 181, pk 204, min 94, cal 306
186 6:49, 178 6:38, 185 6:34, 190 :44
recover 190 -> 94
Wed Nov 18 3.11 21:21, avg 6:53min/mile
HR avg 181, pk 184, min 124, cal 266
155 6:57, 173 6:53, 180 6:48, 184 :43
recover 184 -> 124
Tue Nov 23 3.11 20:49, avg 6:46min/mile
HR avg 181, pk 184, min 124, cal 266
165 6:50, 174 6:38, 181 6:38, 186 :42
recover 187 -> 134

In the bitter cold this morning I ran out & back for 5.5 in 39minutes with Ken:
Wed Nov 24 5.56 39:05, avg 7:00min/mile
HR avg 171, pk 181, min 114, cal 336
165 7:12, 174 6:59, 181 6:45, 186 7:00, 186 6:15, 186 4:34
recover 187 -> 134

Run. Eat. Sleep. Repeat.

~RUMBLE