Am) 4 miles recovery effort. 2 miles out and back. I am slowly getting the mountains measured so I can stop wearing a watch (GPS) and still satisfy my need to know my weekly mileage. Mapmyrun.com is also very useful. I can see myself in a few months stopping the use of a HR monitor. When I run with out any electronical gadgetry I'm completely tuned in to my effort, which after so many years, is quite dialed in.