easy 4.12 miler with 4 strides 100 meters

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5k race 17:23

Untitled by runperryrun at Garmin Connect - Details 3:17, 3:30, 3:25, 3:33, 3:33 at the mile was 5:22. Gotta start running more even pace and holding it 3:25-30.

easy 60 minutes and 3 X 200

60 minutes run trails hills, 6.8 miles 3 X 200 at the end

3 miles on the track 16:44

1 mile warm-up, 4 X 75 strides, 3 miles time trial, 5:30, 11:13, 16:44 1 mile cool down. I ran a 3 miler back in April in 16:42 with the middle mile slower as well so good sign for race on Friday.

easy 4 miles trails

an easy 4 on trails very hot and humid

Track 50/50 for 12 laps (18:06)

track 50 meters hard 50 meters stride for 12 laps ran the 12 laps in 18:06.....1 mile warm-up and 1 mile cool down and 4 X 75 strides.....Viren workout

93:00, 10.70 m, trails hills

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93 minutes in the heat hottest i have been yet.....very thirsty last 33 minutes got in and hydrated with gatorades and freezees. 8 X 150 Reps on decew road

evening pool run 3 miles

12 X 400(100 jog) 80's

Track 1 mile warm-up, 4 X 75 strides, 12 X 400 (100 jog) 80's very hot......no cool down

90 minutes last 20 minutes tempo 10.67 miles

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ran 90 minutes trails hills 10 .67 miles last 20 minutes threshold run pick up.....weighing in at 123 pounds.

a.m. 1:05:14 easy run 8.06 miles p.m. Track 5 miles

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a.m. 1:05:14 easy run 8.06 miles with Jeff on trails and hills
pm. 5 miles at the track 1 mile warm-up, 6 X 800 (200 jog), 10 X 100 reps

91 minutes 20 X 200(200 jog) within

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91 minute run very hot, did 20 X 200(200 jog) in the middle of the run, 11 miles

easy run 56:27, 6.4 miles, 10 X 100

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56:27 easy run with 10 X 100 strides on grass within 6.4 miles on trails and hills....

90:10 run 10.64 miles 6 X 1:30 hills

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90:10 run 10.65 miles........at 10 minutes in I did 6 X 1:30 hill up the hydro rest of the run easy.

Track 6 X 800 (200 jog)

1 mile warm-up 4 X 75 strides 6 X 800 with 200 jog recovery....no times hot, humid and legs not firing very well but got it in.

9 miles easy

9 miles easy trails

3 miles pool run

3 miles pool run

pool run again very hot and commute to Toronto is not conducive to much running for the next couple weeks.....I'll make up for it Sat Sun

3 miles pool run

pool is at 90 degrees

90 minute run 60 miles for the week

10.5 miles I guess, very hot humid run trails no garmin so not sure on the distance, ran 90 minutes and threw in 4 X 100 strides Brock field....last 10 minutes exhausted.....oh well time to reload..

3 X 1 mile (90 seconds rest) 5:23/5:30/5:35

1 mile warm-up, 4 X 75 strides, 3 X 1 mile (90 seconds rest) 5:23, 90 sec rest, 5:30, 90 sec rest, 5:35. 1 mile cool down, very windy and hot.

7 miles easy

easy run 7 miles trails

12 miles double run 6,6

am: 6 miles easy trails
pm: 6 miles easy trails with Jeff