4 miles, 21:40 (5:25/m)

5:23, 5:25, 5:25, 5:27
12 mile creek trail again

easy 4 miles roads

pm: easy 4 miles, 28:14 (7:03/m) trails

4 miles, 21:47 (5:27/m)

hit the 12 mile creek trail and did the trail from gate to far side of tressel and back twice.
5:36, 5:21, 5:28, 5:22
diaphragm still sore from race and loosened up after the mile. I haven't had a stitch since I ran with Andy Kore.

4 x 1200 track

3:51/3:51/3:50/3:49

3 miles, track, 15:48 (5:16/m)

5:21, 5:15, 5:12

8 miles 58:42(7:20/m)

trails,
6:53/7:06/7:15/7:13/7:26/7:23/7:31/7:50

8 miles easy

easy trail 8 miles, 61:00 (7:37/m)

trails to hydro
up and into trail along hydro fence
back out to brock main path onto path 2 bridges
and out to merittville to path around lake Gibson
then back down merritville and brock hill lockhart
and down to castlewood/riverview

8 miles 45:54 (5:45/m)

out 4 miles, craiglee/riverview/Glendale/Pelham/8th ave towards rockway
then back
5:53/5:37/5:39/5:49/5:48/5:49/5:39/5:36
210 pushups

6 miles, 40:00 (6:40/m)

7 days of 6 miles complete.

6 miles, 43:12 (7:12/m)

on the trails hit first mile in 6:07 and
then took it easy not feeling too great

6 miles, 45:00 (7:30/m)

6 miles on trails up hydro hill
out over 2 bridges basically to decew and back.

6 miles, 35:30 (5:55/m)

6 miles, 40:42 (6:44/m)

6 miles easy

6 miles trails up hydro

6 miles trails, 37:03 (6:10/m)

into port and back with Mark on bike:)
6:26/6:15/6:03/6:28/6:09/5:42

4 miles trails, 23:07 (5:46/m)

12 mile creek, out 2 miles to new arena and back
5:50, 5:47, 5:42, 5:45

4 miles, 27:07 (6:46/m)

12 mile creek trail
6:35, 6:45, 6:46, 6:58

4 miles, 23:14 (5:48/m)

out 2 with wind back against the wind
5:45, 5:20, 5:58, 6:11