6 miles roads41:14 (6:51/m)

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Easy run with Jeff, 6 miles on the roads 41:14 (6:51/m)

10 miles roads, 1:07:46 (6:46/m)

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10 miler in Welland on paved path, 1:07:46 (6:46/m)

Track 6 X 800 (200 jog)

6 miles total, 1 mile warm-up, 4 strides, Track 6 X 800 (200 jog), hard to concentrate with a bunch of grade 9 kids running around inside lane with their teacher....made for some fun though. 2:42, 2:40, 2:40, 2:42, 2:40, 2:42.....these were done weaving in and out of first and 2nd lane to avoid students....1 mile cool down

12 miler hills trails 1:24:55 (7:04/m)

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12 miler hills trails 1:24:55 (7:04/m), Not feeling to spry the last few miles. thought I would be under 7 m inute pace for sure......windy and wet out there today.

Linda Yalem 5k race 16:53

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5:14 at the mile 10:33 at 2 miles, 1k 3:14, 2k 3:19, 3k 3:22, 4k 3:20, 5k 3:24
1 mile warm-up, 1 mile cool down.

2 miles easy with Rover

2 miles easy with Rover

easy run 2.3 miles (17:46) (7:34/m)

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easy run 2.3 miles (17:46) (7:34/m)taking it easy before 5k race Sunday

Track 4 X 600 (200 jog)

Track 4 miles total, 1 mile warm-up, strides, 4 X 600 with 200 jog recovery, 1:50, 1:50, 1:49, 1:49....1 mile cool down.

4 miles easy 29:46 (7:26/m)

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Ran with Mr. Gary Roversi (Lumberjack) along the creek, first 2 miles easy and picked it up for the next 2 miles.

4 miles easy

easy 4 miles with 4 X 100 strides, not feeling to spry,
better let the body absorb the training

52 miles for the week, today 4 miles in 27:27(6:51/m)

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4 miles trails out Lockhart and back 27:27 (6:51/m)

15 miler hilly roads in Effingham, 1:43:31 (6:53/m)

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15 miler hilly roads in Effingham, 1:43:31 (6:53/m) A good run for a hilly course. Fastest I have ever done this run, a few of the miles are pure uphill especially mile #8. I tried to keep each mile under 7, but a few dipped over due to hills wind and stamina near the end. Under 7 on average so no complaints here. Solid week of running.

Track 3 miles 17:03(5:41/m)

1 mile warm-up 1 mile cool down 4 strides, 3 miles in 17:03(5:39, 11:23, 17:03),
on the track

6 miles 41:39 roads

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Easy run with Jeff on the roads 6 miles, 41:39 (6:56/m)

Grass 800's with a rabbit

Grass 6 X 800 (200 jog) with Stallion hammering me through the first 400 in 78's......hit 2:39, 2:42, 2:42, 2:42, 2:42, 2:40......1 mile warm-up and 1 mile cool down, strides. Gary 7:35 for 1.5 miles :)

10 miler trails/hills 1:08:29 (6:50/m)

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10 miler trails/hills 1:08:29 (6:50/m)All splits are faster for this run, last week I ran 7:00/m on the same route.
Comparison

mile 1, 7:12/6:58
mile 2, 8:09/8:05
mile 3, 7:05/6:44
mile 4, 6:46/6:41
mile 5, 6:49/6:36
mile 6, 6:34/6:32
mile 7, 6:39/6:35
mile 8, 7:14/7:05
mile 9, 6:25/6:25
mile 10, 6:59/6:42

4 X 100 strides as well.

Track 5 X 1000 off 200 jog

6 miles total, 1 mile warm-up, 4 strides, 5 X 1000 meters with 200 jog recovery, 3:17, 3:20, 3:20, 3:22, 3:22, 1 mile cool down. Was going to do 800's decided to change it up a bit. Good pace work.

11.26 miles (42.4 miles for the week)

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11.26 miles, 1:23:29 (7:24/m), easy run with Jeff trails/hills out and back

5k race 17:00 Peach Festival

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17:00 for 3rd overall. 5k Peach Festival Lewiston with Chris DiLalla, Bok Hee and Mark. 3:13, 3:25, 3:27, 3:31, 3:24. 5:16 at the mile http://connect.garmin.com/activity/48568347

6.04 miles roads 42:06 (6:58/m)

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Easy run with Jeff, 6.04 miles roads 42:06 (6:58/m)

Track 6 X 800 (200 jog)

6 miles total, 1 mile warm-up, strides 2:40, 2:42, 42, 42, 42, 42. 1 mile cool down,
legs sore from hard effort on trails yesterday.....Windy again would be nice to get no wind for a day at the track...got er in.

10 miler trails/hills 69:58 (6:59/m)

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Morning 10 miler up the hydro hill around Lake Gibson and back......had to pick er up last 2 miles to get under 70 minutes and 7/min /mile did some 4 X 100 strides on Brock football field 69:58.

Track 6 X 800 (200 jog) 2:42's

6 miles total 1 mile warm-up, 4 X 100 strides, Track 6 X 800 (200 jog) 2:42's, 1 mile cool down.
Very windy today.

Track 6 X 800 (200 jog)

5 miles, 1 mile warm-up, strides,
6 X 800 with 200 jog recovery
2:37, 2:37, 2:37, 2:40, 2:41, 2:41
no cool down got hit with rainstorm, very windy.

6.03 miles easy trails (44:15) (7:20/m)

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6.03 miles easy trails with Jeff (44:15) (7:20/m)very hot again and humid