With hope in our hearts and wings on our heels

2.5 miles in 30 min around hood, slow, no problem.

4.1 mile around hood in 45 min.

With 4 hills

13 laps around Green Lake track.

3 laps warmup at 12 min per mile

8 laps tempo at around 8.30 min per mile

2 laps of cool down slow.

Total 35 min.

6 miles in 1'08" with Seattle Fit.

Slow pace 10<p<12 min per mile. Even slower on hills

I used a Polar heart rate monitor from Eric (www.stressthendrest.com) and it showed that it was good to run slow. HR max around 150 and low 130.

2.8 miles around Green Lake in 35 min ... at night, close to freezing, with little rain ... but nice run :)

4 miles in 39 minutes around Green Lake track.

14 min warmup, 20 min tempo run at around 8min per mile and cool down.

7 miles with Seattle Fit in 1h29

Slow pace from Green Lake to Phinney Ridge, down towards Ballard and back.

3.9 miles in 49 min around Green Lake (big loop) + track

3.75 miles in 35 min.

Around Green Lake track 

 Warmup for 13 min.

then 1.5 miles fast in 11 min (7:30 per mile).

During that time heart from up from 150 to 175.

then 11 min cooldown

8.8 miles in 1'35'' with Seattle Fit.

Phinney -> Fremont -> Stone -> Green Lake

Overall slow but a few periods of sustained speed (~8 min per mile)

Cold and sunny at beginning, hot at the end.

2.54 miles around Green Lake in 27 minutes.

In segments of a few minutes with some walking in between.

3.26 miles in 31 min around hood with 4.5 hills