Billy 202 miles

Sat. a.m. - 14 miles, including 3 miles at the Boston College indoor track in 4:48, 4:54, and 4:48, with a half mile jog betweeen runs. p.m. 16 miles

Sunday a.m. - 20 miles on hills. p.m. 10 miles easy

Mon. a.m. - 17 miles. p.m. 13 miles

Tues. a.m. - 16 miles. p.m. - 13 miles

Wed. a.m. - 16 miles. p.m. 13 miles

Thurs. a.m. 16 miles. p.m. 15 miles

Fri. a.m. 23 miles on the Boston Marathon course.

Monday, December 29, 2014

Saturday, December 27, 2014

Thursday, December 25, 2014

Tuesday, December 23, 2014

Tuesday, December 16, 2014

6 miles, 37:19 (6:13/m)

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6:54, 6:27, 6:33, 5:54, 5:46, 5:41
new shoes adidas adizero boston 4s
foot improving still not 100%,
so keeping it at 6 milers for a week

Sunday, December 14, 2014

6 miles, 38:36 (6:26/m)

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7:04, 6:58, 6:41, 6:08, 6:03, 5:37

ordered some new shoes nikes giving me problems I think with left foot

Wednesday, November 26, 2014

12 miles, 1:24:14 (7:01/m)

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6:56, 6:55, 7:11, 7:05
7:12, 6:59, 7:02, 7:14
7:17, 7:26, 6:23, 6:27
left foot still not right

Saturday, November 22, 2014

12 miles 1:35:11 (7:55/m)

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7:27, 7:02, 7:08, 7:25
7:37, 7:54, 7:52, 8:38
8:43, 8:31, 8:21, 8:25
Garmin kept disconnecting not sure what's going on with it....anyhow ran a lot further than 12 and times are off

Friday, November 21, 2014

12 miles, 1:31:27 (7:37/m)

Didn't feel very good for this one:)
5th day of 12 milers

Wednesday, November 19, 2014

12 miles, 1:27:43 (7:18/m)

I went old school with the old timex,
ran same route as 2 days ago

Tuesday, November 18, 2014

12 miles, 1:28:44 (7:24/m)

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7:33, 7:21, 7:30, 7:28
7:31, 7:12, 7:01, 7:48(satellite disconnects)
7:19, 7:24, 7:21, 7:10
73° Humidity 41%

12 miles 1:27:15 (7:16/m)

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7:34, 6:59, 7:21, 6:59
7:13, 7:24, 7:11, 7:25
7:05, 7:19, 7:16, 7:21
72° Humidity 50%

Monday, November 17, 2014

12 miles, 1:23:36 (6:58/m)

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had some issues with garmin in first mile I hit the first mile in 6:25
6:25, 6:35,6:54, 7:02
6:59, 7:23, 6:47, 7:02,
6:56, 7:07, 7:13, 7:05
not sure why I am getting blistered feet may go back to old shoes for a few days
73°Humidity 47%

Thursday, November 13, 2014

12 miles, 87:23 (7:16/m)

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7:11, 7:03, 6:54, 7:01 
7:02, 7:13, 7:10, 7:34 
7:34, 7:19, 7:33, 7:41
left side of back sore, felt it in yesterdays run.
Oh well I can run with it:)
72° Humidity 53%

Tuesday, November 11, 2014

12 miles, 82:03 (6:50/m)

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6:47, 6:38, 6:40, 7:41(garmin was losing satellites)
7:04, 7:00, 6:34, 6:48,
7:12, 6:43, 6:30, 6:19
Had some disconnections and went further than 12 that's for sure, anyhow when cloudy garmin seems to disconnect at certain points in the run I ran the same pace the whole run basically and no way I ran a 7:40 or even the 7:12. 68° Humidity 73%

Monday, November 10, 2014

12 miles, 80:15 (6:41/m)

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6:51, 6:32, 6:32, 6:52
6:39, 6:38, 6:23, 6:32 
6:39, 7:33 (satellite problem here)6:39, 6:19
cooled off here so runs a lot easier,
68° Humidity 88%

Saturday, November 8, 2014

Tuesday, November 4, 2014

Saturday, November 1, 2014

9 miles, 62:39 (6:57/m)

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7:46, 7:17, 7:28, 7:19, 7:05
6:38, 6:33, 6:23, 6:04.
88° Feels like 93° Humidity 55%
7 days of 9 milers complete =63 miles
now 10 milers!

Friday, October 31, 2014

9 miles, 63:43 (7:04/m)

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7:30, 6:31, 7:07, 7:14, 7:14, 7:03, 7:04, 7:00, 7:00
 84° Feels like 87°
Humidity 58%

Wednesday, October 29, 2014

9 miler, 1:08:22 (7:35/m)

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7:37, 7:29, 7:45, 7:46
7:54, 7:38, 7:40, 7:24, 7:04.
Expanded my route today and went over the Bi River on  a bridge to finally get on other side of river......encouraging seems to be a lot of quiet roads and no dogs yet.
81° Feels like 83°
Humidity 66%! painful:)

Tuesday, October 28, 2014

9 miles 69:44 (7:44/m)

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7:38, 7:16, 8:10(garmin lost satellite) 
7:48, 7:46, 7:32, 7:42, 7:52, 7:53
84° Feels like 87° Humidity 55%

9 miles, 68:02 (7:33/m)

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7:44, 7:27, 7:27, 7:44 
7:44, 7:20, 7:42, 7:40, 7:09
86° Humidity 43%

Monday, October 27, 2014

9 miles, 66:44(7:24/m)

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7:17, 7:32, 7:17, 7:09 
7:20, 7:36, 7:38, 7:29, 7:21
90° Humidity 38%
weighing in at 124 pounds.

Sunday, October 26, 2014

9 miles, 59:02 (6:33/m)

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6:35, 6:27, 6:34, 6:26, 6:38
6:59, 6:50, 6:17, 6:09
81° Feels like 85°Humidity 74%

Thursday, October 23, 2014

8 miles, 63:08 (7:53/m)

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7:48, 7:52, 7:48, 7:42 7:56, 8:02, 8:11, 7:44 77° Humidity 47%




3 week block complete




6,6,6,6,6,6,6 = 42 miles complete-7,7,7,7,7,7,7 = 49 miles complete-
8,8,8,8,8,8,8 = 56 miles complete next 9/10/11:)

Wednesday, October 22, 2014

Tuesday, October 21, 2014

Monday, October 20, 2014

8 miles, 59:51 (7:28/m) Nicola Jones peace.

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hotter today humid, did 10 X 1 min fast 1 min jog recovery
7:38, 7:17, 7:23, 7:36
7:27, 7:12, 7:41, 7:33
88° feels like 90°Humidity 49%

Sad day, Nicola Jones peace be with you and your family.

Sunday, October 19, 2014

Saturday, October 18, 2014

Friday, October 17, 2014

8 miles, 59:33 (7:26/m)

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7:59, 7:37, 8:26, 7:04,
7:06 ,7:07, 7:14, 6:55
garmin was disconnecting with satellite for 3rd mile......I ran further that's for sure
and the time was off.....oh well

did some hillwork up and downhill
First run I felt like I could breathe well
84° Humidity 45%

Wednesday, October 15, 2014

7 miles, 54:55 (7:50/m)

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7:52, 7:50, 8:03, 7:37, 7:37, 7:53, 7:56
84° Humidity 35%

7 days of 6 milers done, 7 days of 7 milers done, now onto 8 milers :)

Tuesday, October 14, 2014

Monday, October 13, 2014

7 miles, 53:45 (7:40/m)

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7 miles, 53:45 (7:40/m)
Garmin was losing satellite a lot on this run so times are off
8:02, 7:30, 8:05, 7:28, 7:16, 7:41, 7:40
84° Humidity 31%

Saturday, October 11, 2014

7 miles, 51:38 (7:22/m)

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7:09, 7:19, 7:01, 7:36, 7:26, 7:40, 7:25
Did 10 X 1 min fast 1 min easy within
88° Humidity 33%

Friday, October 10, 2014

Thursday, October 9, 2014

Wednesday, October 8, 2014

7 miles, 48:47 (6:58/m)

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6:58, 6:53, 7:08, 6:56, 6:31, 7:14, 7:01
easy run with some uphill/downhill drills

84° Feels like 84° Humidity 35%

Tuesday, October 7, 2014

6 miles, 40:12 (6:42/m)

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6:22, 6:29, 6:55, 6:45, 6:53, 6:43
86°Feels like 86°
Humidity 33%

7 days of 6 miles complete :)

Monday, October 6, 2014

Sunday, October 5, 2014

6 miles, 38:31 (6:25/m)

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out 3 easy, back harder....humidity 30% ah felt great finally I could run normal
6:49, 7:07, 7:08 
5:51, 5:54, 5:39

91° Feels like 91°
Humidity 30%!!!!!!!!!! yes:)

Friday, October 3, 2014

6 miles, 42:15 (7:02/m)

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temperature a little better today, felt kinda normal the first few miles
6:49, 6:55, 7:23, 7:04, 7:13, 6:48
jogged 3 miles out and then did 10 X 1 minute fast with 1 min slow jog recovery
90° feels like 92°
Humidity better at 46%

Thursday, October 2, 2014

easy run 6 miles , 43:48 (7:18/m)

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7:29, 7:03, 7:27, 7:18, 7:14, 7:12
Garmin says "90 degrees feels like 95 degrees and humidity 52%!"
may explain why I drip sweat for 30 minutes when I finish:)

6 miles, 41:27 (6:54/m)

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Wednesdays run
7:16, 6:59, 7:40, 6:08, 6:10, 7:10

Tuesday, September 30, 2014

6 miles, 44:21 (7:23/m)

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7:56, 7:19 , 8:01, 7:07, 6:54, 7:01
a dog out there today looked like a coyote or wild dog so ummm not going that way again, hotter than hot can't stop sweating ;) downhill strides

Sunday, September 28, 2014

6 miles, 42:43 (7:07/m)

6 miles along the river in the infamous south china sweltering heat:)
42:43 (7:07/m)
7:16, 7:19, 7:56, 7:00, 6:46, 6:20
http://connect.garmin.com/modern/activity/600403198

Wednesday, September 24, 2014

Monday, September 22, 2014

10 miler, 73:28 (7:21/m)

Along the river, very hot and humid again, drenched by the end of it:)

Sunday, September 21, 2014

Wednesday, September 17, 2014

Two 12 milers in

got in two 12 milers since I have been in China, very hot here. Just getting over the jet lag and working out a routine.....ran one 12 miler along a river and 12 on the track



Wednesday, September 10, 2014

9.38 miles

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2.38 mile warm-up with Gary trails
18:03 (7:35/m)
7:47, 7:31
.38 2:43
4 mile tempo, 23:45 (5:56/m)
5:37, 6:03, 5:57, 6:04
3 mile cool down with the Stallion on trails in 23:05 (7:41/m)
7:40, 7:34, 7:47

Tuesday, September 2, 2014

Monday, September 1, 2014

10 easy

10 miles trails easy with some hill pick ups

Sunday, August 31, 2014

5 mile tempo, 29:15

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1 mile warm-up,
5 miles tempo, 29:15 (5:51/m)
5:43, 6:08, 5:45, 5:47, 5:49
muggy and windy

Tuesday, August 26, 2014

Monday, August 25, 2014

Wednesday, August 20, 2014

easy 200s

1.5 mile warm up strides
8 x 200 off 200 jog at race pace
1.5 mile cool down

Sunday, August 17, 2014

Thursday, August 14, 2014

Track 200/300/400 off 100 jog x 5

1 mile warm-up, strides
200/300/400 X 5 with 100 jog recovery
36's, 56's, 76's
1 mile cool down with Jeff

Sunday, August 10, 2014

Friday, August 8, 2014

5 mile tempo, 29:31 (5:54/m)

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1 mile warm-up, strides
5 miles roads tempo, 29:31 (5:54/m)
6:01, 6:05, 5:57, 5:49, 5:36

Wednesday, August 6, 2014

Friday, August 1, 2014

Thursday, July 31, 2014

Wednesday, July 30, 2014

Tuesday, July 29, 2014

14 miles mon 14 miles tues

In muskoka.....went 14 mon and 14 tues single runs

Saturday, July 26, 2014

Wednesday, July 23, 2014

Tuesday, July 22, 2014

Track 12 X 400 off 2 min

1 mile warm-up, strides
12 X 400 off 2 min
76, 76, 74, 74,
73, 73, 73, 73
73, 73, 73, 68
1 mile cool down

Sunday, July 20, 2014

Track 6 X 800 off 2 min

1 mile warm-up, strides
6 X 800 off 2 min
2:38, 2:36, 2:36, 2:35, 2:35, 2:32
1 mile cool down

Tuesday, July 15, 2014

Track, 4 X 1200

track with Jeff
1 mile warm-up, strides
4 X 1200 off 2min
4:00, 3:58, 3:57, 3:55
1 mile cool down

Sunday, July 13, 2014

3 mile time trial, 16:13 (5:24/m)

1 mile warm-up, strides
3 mile time trial, 16:13 (5:24/m)
5:29/5:22/5:22

Friday, July 11, 2014

Friday, July 4, 2014

pm: 6 miles, 45:20 (7:33/m)

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100 miles in 7 days
with Jeff for my last 6 miles of the 100 miles
8:04, 7:39, 7:55, 7:21, 7:20, 6:57

am: 8.5 miles, 74:44 (8:47/m)

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hilly trails up hydro etc.
9:08, 10:08, 10:02, 8:02,
7:22, 8:26, 8:31, 8:23
.5 4:37
(94.3 miles)

Thursday, July 3, 2014

pm: 6.3 miles, 48:52 (7:45/m)

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didn't feel too good for this one
1 day left.....in the cento quest
8:00, 7:56, 7:57, 7:39, 7:40, 7:18
.30 2:19
85.8 miles in 6 days

am: 8.12 miles, 61:11 (7:32/m)

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trails
7:43, 7:45, 7:42, 7:30
7:58, 7:14, 7:28, 6:42
.12 1:06

Wednesday, July 2, 2014

pm: 6 miles, 45:06 (7:31/m)

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Finally some cooler air in the last 3 miles :)
8:05, 7:54, 8:20, 7:05, 6:54, 6:43
71.4 miles complete in 5 days

am: 9 miles, 66:35 (8:30/m)

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trails
9:11, 8:21, 8:05, 8:26, 8:26,
8:09, 8:46, 8:01, 9:05

Tuesday, July 1, 2014

Sunday, June 29, 2014

pm: 5 miles, 38:51 (7:45/m)

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get some weightlifting credit helped a guy with his his motorcycle after he wiped out on the wet road...
8:08, 7:41, 7:43, 7:51, 7:24

am: 9 miles, 69:12 (7:41/m)

7:30, 7:30, 7:30,
7:52, 7:52, 7:52,
7:42, 7:42, 7:42

Tuesday, June 24, 2014

Track 12 X 200

12 X 200 off 2 min
34, 32, 32, 32, 32, 32
32, 33, 33, 33, 33, 33
1 mile cool down

Tuesday, June 17, 2014

Track 12 X 400

1 mile warm-up....strides
12 X 400 off 30 sec
80, 80, 80, 79
79, 79, 80, 80
80, 80, 80, 80
1 mile cool down
got windy

Sunday, June 8, 2014

Saturday, June 7, 2014

Track 12 X 400 off 30

1 mile warmup, strides
12 X 400 off 30 sec recovery
80/79/79/78
79/78/79/77
79/78/78/77
1 mile cool down
Ran into Jeff Lockyer at the track :)
Coaching his son for track in grade 5 ran a 400 in 70:)

Thursday, June 5, 2014

Tuesday, June 3, 2014

track 8 X 200

1 mile warm-up strides
8 X 200 full recovery
34, 33, 34, 33, 33, 33, 33, 32
1 mile cool down

Saturday, May 31, 2014

Track 8 X 600 off 30 sec recovery

1 mile warm-up, strides
8 X 600 off 30 sec
2:02, 2:02, 2:01, 2:00
1:59, 1:59, 1:59, 1:58
1 mile cool down

Thursday, May 29, 2014

8 miles, 54:16 (6:47/m) trails

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trails into port and back Stalliono chase run route
7:09, 7:11, 6:37, 6:42
6:18, 6:45, 6:52, 6:40

Tuesday, May 27, 2014

Track 8 X 600 off 1 min

1 mile warm-up, 4 strides
8 X 600 off 1 min
1:58, 1:58, 1:58, 1:58
1:57, 1:57, 1:57, 1:57
1 mile cool down

Friday, May 23, 2014

Track 12 X 400 :)

1 mile warm-up, strides
12 X 400 (1 min rec)
79, 79, 78, 78,
77, 77, 77, 77
77, 76, 76, 75
1 mile cool down

Thursday, May 22, 2014

Wednesday, May 21, 2014

4 miles

1 mile warm-up strides
8 X 200 in 33/34
1 mile cool down

Tuesday, May 20, 2014

8 miles, 55:54 (6:59/m)

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7:05, 7:43, 6:56, 7:01,
6:37, 6:41, 6:47, 6:57
3 hills, hydro, jackson flats, glendale

Monday, May 19, 2014

Track 12 X 400 off 1 min

1 mile warm-up, strides
77, 77, 77, 77,
76, 76, 76, 76
76, 76, 76, 76
1 mile cool down

Friday, May 16, 2014

track 12 x 400

1 mile warm up strides
12 x 400 (1 min rec)
78, 78, 79, 79
79, 78, 78, 79
78, 78, 78, 78
1 mile cool down

Wednesday, May 14, 2014

Tuesday, May 13, 2014

8 miles 56:09 (7:01/m) trails

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6:41, 7:09, 7:10, 7:17
6:44, 7:13, 7:13, 6:39
trails into port
finally feeling better after the flu
the past 2 weeks:)

Sunday, May 4, 2014

Friday, May 2, 2014

5 miles

1 mile warm-up, strides, 4x1200off 2 min rest
1 mile cool down

Thursday, April 24, 2014

Saturday, April 12, 2014

Friday, April 11, 2014

Track 8 x 200

1 mile warm-up, strides
8 X 200 full recovery......
33, 33, 32, 32, 33, 33, 33, 33
1 mile cool down

Wednesday, April 9, 2014

Monday, April 7, 2014

3 easy 20:45 (6:55/m)

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3 miles easy,
6:56, 6:49, 6:57
a week off and the legs not feeling too good:)
still some aches and pains from around the bay....
3 milers will be the theme of the week
hiked the appalachian trail in Atlanta

Sunday, March 30, 2014

30k 1:57:10 (6:17/m)

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Around the bay 30k
1:57:10 (6:17/m)
5:37, 5:54, 6:05, 6:13, 6:20, 6:13
6:03, 6:18, 6:20, 6:15, 6:12, 6:17
6:16, 6:39, 6:26, 6:01, 6:35, 6:17
.6 4:56.5
results

Wednesday, March 26, 2014

Tuesday, March 25, 2014

4 miles

1 mile easy, 3 X 3 minute pick ups
1 mile easy

Sunday, March 23, 2014

Saturday, March 22, 2014

Wednesday, March 19, 2014

Sunday, March 16, 2014

15 miles, 1:43:11 (6:52/m)

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7:20, 7:14, 7:26, 7:08, 7:14,
7:08, 6:37, 6:31, 6:35, 6:29,
8:03, 6:17, 6:23, 6:22, 6:17
with Jeff

Thursday, March 13, 2014

Tuesday, March 11, 2014

Track 4 x 1200, 4 X 200

Track, 1 mile warm-up strides
4 X 1200 (2 min rec) 4:07, 4:05, 4:03, 4:03
4 X 200, 34, 34, 33, 34
1 mile cool down

Monday, March 10, 2014

Sunday, March 9, 2014

16 miles, 1:51:14 (6:57/m)

7:22, 6:52, 7:04, 6:54
7:03, 7:02, 6:52, 7:05
6:58, 6:51, 7:23, 7:24
7:09, 6:37, 6:23, 6:15

Monday, March 3, 2014

Sunday, March 2, 2014

16 miles, 1:56:02 (7:15/m)

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7:23, 7:14, 7:14, 7:16
7:19, 7:15, 7:20, 7:15
7:16, 6:59, 7:03, 7:00
7:16, 7:28, 7:22, 7:14
with Jeff

Wednesday, February 26, 2014

Sunday, February 23, 2014

Saturday, February 22, 2014

12 miles, 1:28:44 (7:23/m)

into effingham hilly and windy
6:47, 6:54, 6:41, 7:25,
7:44, 8:23 (effingham)6:45, 6:58,
7:31, 8:24(decew)7:39, 7:14

Sunday, February 16, 2014

15 miles, 1:42:54 (6:51/m)

 into Rockway
easy 5, 7:34, 7:01, 7:17, 7:20, 7:23
steady 4, 6:44, 6:30, 6:30, 6:32,
easy mile up rockway  hill 8:05
pick up 4, 6:05, 6:11, 6:10, 6:06
easy mile 6:54

Sunday, February 9, 2014

14 miles, 1:48:55 (7:46/m)

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7:57, 7:34, 8:12, 7:31, 7:44,
7:27, 7:30, 7:39, 7:29, 9:20(hydro hill)
7:50, 7:43, 7:51, 7:03
snow covered roads....no traction with Jeff:)

Friday, February 7, 2014

Wednesday, February 5, 2014

Sunday, February 2, 2014

18 miles, 2:10:45 (7:15/m)

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7:27, 6:55, 7:07, 7:20, 7:12, 7:06
7:27, 7:09, 7:13, 7:09, 6:58, 7:19
7:04, 7:05, 7:27, 7:22, 7:31, 7:42
with Jeff slip sliding way:)

Thursday, January 30, 2014

Monday, January 27, 2014

Sunday, January 26, 2014

15 miles, 1:52:41 (7:30/m)

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snowshoe running:)
with Jeff
7:53, 7:08, 7:01, 7:24, 7:20,
7:26, 7:05, 7:30, 7:41, 7:37,
7:13, 7:55, 7:48, 7:42, 7:49

Thursday, January 16, 2014

6.1 miles, 46:03 (7:32/m)

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hit the trails first 3 miles,
but too icy and got back on roads
with Jeff
7:45, 7:43, 8:04, 7:37, 7:10, 7:01
.1, 42

Monday, January 13, 2014

Sunday, January 12, 2014

17 miles, 2:00:22 (7:04/m)

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with Jeff windy out there
7:25, 6:59, 7:10, 7:17, 6:59,
6:59, 6:57, 6:58, 6:59, 7:06,
6:56, 7:01, 7:14, 7:12, 7:06,
6:47, 7:10

Saturday, January 11, 2014

6 miles (3 up-tempo)

1.5 mile warm-up
3 miles 17:17
5:46, 5:49, 5:43
1.5 cool down

Thursday, January 9, 2014

7 miles, 49:15

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10 X 1 min fast 1 min easy with Jeff 
7:34, 6:52, 6:46, 6:39, 7:05, 7:02, 7:13

Wednesday, January 8, 2014

Sunday, January 5, 2014

16 miles, 1:52:27 (7:01/m)

with Jeff
7:23, 6:52, 7:08, 6:58, 6:58,
6:51, 6:59, 7:02, 7:01, 6:57,
7:08, 7:19, 7:03, 6:54, 6:53, 6:54
http://connect.garmin.com/activity/425304635

Wednesday, January 1, 2014

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