3 miles easy

easy 3 on trails getting rested up for the cross country half marathon on Saturday

Track 12 X 400 (100 jog)

Track 1 mile warm-up 4 X 75 strides, 12 X 400(100 jog) 79, 78, 79, 79, 77, 76, 77, 77, 77, 77, 77, 77, 1 mile cool down.......felt a lot better today think it was just the heat/wind/tired combo yesterday

Track 5 X 1000 (400 jog recovery)

1 mile warm-up at the track 4 X 75 strides, 5 X 1000 with 400 jog recovery, windy, hot 3:22, 3:27, 3:33, 3:35, 3:35. 1 mile cool down. Not feeling very fast on the track....

47:30 for 6 miles hills and trails 7:54/m

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47:30 for 6 miles hills and trails 7:54/m with A.K.

6 miles easy 46:06(7:39/mile)

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easy run with Jeff along the 12 mile creek trail towards Port 6 miles easy 46:06(7:39/mile)Feeling better have the Nike Air Motos 6 back on the feet and air spans are out knee problems from the air span

12 miles 9 miler roads trails 1:13:50 8:11/m 3 mile pool run

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9 miles got more and more tired as run progressed......this has been happening the past few runs gotta be low on glycogen refueling well tonight 1:13:50 8:11/mile, 3 mile pool run

1hour run 8.38 miles(7:09/m)

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8.38 miles in 1hour along Welland trail 7:09/m in 10 X 150 turnover drill after

6 miles pool run 50 minutes

Hit the pool first pool run of the year, chilly 73 degrees, 50 minutes(they say 8 min is a mile in the pool) legs sore from 9 miler Friday and 2 hour run Sat....should be good to hit the roads Monday

14 miles

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14 miles 2:00:25 hour run with 2 X 10 minutes within it.

1 hour run

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1 hour run 9.3 miles covered 6:27/m at 8 miles I was 51:30.

left knee off Sat/Sun

Try for Monday have to get my knee to 100%. The Nike air span may have to be put to the side and go back to air motos....we'll see.

6 miles 43:45 (7:17/m)

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6 miles, 43:45 (7:17/m) , mile easy mile steady, 8:00, 6:34, 7:59, 6:19, 8:27, 6:22

6.05 miles 42:37 (7:02/m)

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6.05 miles roads 42:37 (7:02/m) knee still funny ice bath again.

10.76 miles, 128:48, (8:14/m) recovery run

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10.76 miles, 128:48, (8:14/m) recovery run buffering the lactic acid I guess. My legs very heavy and breathing a bit forced.
easy day tomorrow, left knee still not 100%, i can run on it the knee lift a bit forced. Ice bath time.

5 miles total 12 X 400(100 jog)

5 miles, 1 mile warm-up, 4 X 75 strides, 12 X 400(100 jog) 75, 76, 77, 78, 79, 80 80, 80, 80, 80, 80, 80. 400 cool down. Left knee twinge from the long run.

20.08 miles, 2:32:59, 7:34/m through effingham hills

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20.08 miles, 2:32:59, 7:34/m through effingham hills

17:18 for 5k into headwinds

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2 mile warm-up Ran 17:18 (3:11, 3:24, 3:30, 3:36, 3:28) http://www.sportstats.ca/display-results.php?lang=eng&racecode=45815 very windy (5:33/m) 2 mile cool down

3 easy

3 miles easy/ race tomorrow

4 miles easy

easy run with Jeff 4 miles 31:25(7:50/m) racing saturday so easy day

10 miles steady state, 1:11:16 (7:08/m).8 easy cool down 6:36

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10 miles steady state, 1:11:16 (7:08/m).8 easy cool down 6:36
a few glitches with the Garmin watch, anyhow good run felt good.

8 miles road/hills/trails 55:35 (6:56/m)

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8 miles road/hills/trails 55:35 (6:56/m) 2 mile warm-up then 25 X 30 seconds hard, 30 seconds steady recovery 2 mile cool down

8 miles hilly run and 10 X 150 speed drill

7 miler through effingham(30 hills) 49:36(7:05/m) 10 X 150 speed/turnover drill

5k race 17:00(5:28/m) 2nd overall

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Run for the General 5k race 17:00(5:28/m) 2nd overall 3:21, 3:24, 3:27, 3:26, 3:21
2 mile warm-up, 3 mile cool down

3 miles 21:00 (7:00/m)

3 miles easy on the roads 21:00(7:00/m) easy run with Jeff