6 miles, 41:51 (6:58/m)

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6 miles with Jeff, 41:51 (6:58/m) roads
Avg HR: 153 bpm

5 miles 32:09 (6:25/m)

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5 miles 32:09 (6:25/m) roads
6:45, 6:25, 6:29, 6:22, 6:05
Avg HR: 167 bpm

5 miles 39:06 (7:48/m)

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5 miles trails 39:06 (7:48/m)
Avg HR: 147 bpm

6 miles, 5 of it in 30:58 (6:11/m)

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5 miles steady state, 30:58, (6:11/m) 1 mile cool down
6:13/6:13/6:00/6:13/6:15
Avg HR: 169 bpm

13 miles, 1:30:53, 6:59/m

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13 miles with Jeff roads 1:30:53, 6:59/m
Avg HR: 153 bpm

5 miler roads 32:13 (6:26/m)

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Steady 5 miler roads 32:13 (6:26/m)
6:46/6:25/6:23/6:18/6:17
Avg HR: 173 bpm

6 miles, 41:53 (6:58/m)

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6 miles with Jeff, 41:53 (6:58/m) roads
Avg HR: 157 bpm

easy 8 miles 1:05:03 (8:07/m)

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easy 8 miles 1:05:03 (8:07/m)

100 mile week complete :)

Now it's time to run fast :)

p.m. 4 miles 28:50 (7:12/m)

p.m. 4 miles 28:50 (7:12/m) on the track with 16 X 50 fartlek
7:50/7:30/7:10/6:20, 100 miles complete for the week

a.m. 10 miles trails 1:25:47 (8:34/m)

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a.m. 10 miles trails 1:25:47 (8:34/m)6 X 50 fartlek
Avg HR: 135 bpm

p.m. 4 miles

p.m. 4 miles 10 X 50 fartlek (tough day, must eat more carbs)

a.m. 10 miles 1:27:33 (8:45/m)

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a.m. 10 miles 1:27:33 (8:45/m) legs very heavy and breathing not good, all on trails, the trails are drying out a bit.

a.m. 13 miles effingham 1:45:54 (8:08/m)

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a.m. 13 miles effingham 1:45:54 (8:08/m)
Avg HR: 139 bpm

p.m. 4 miles easy, 34:31 (8:37/m)

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p.m. 4 miles easy, 34:31 (8:37/m) 4 X 50 meter fartlek

a.m. 10 miles 1:23:52 (8:22/m)

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a.m. 10 miles 1:23:52 (8:22/m) 4 X 50 fartlek
Avg HR: 139 bpm

p.m. 4.5 miles

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p.m. 4.5 miles 38:52 (8:36/m), 4 X 50 fartlek, tired
Avg HR: 143 bpm

a.m. 10 miles 1:18:46 (7:52/m)

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a.m. 10 miles in Effingham 1:18:46(7:52/m) 12 X 50 fartlek

p.m. easy 6 miles

p.m. easy 6 miles roads

a.m. 10 miles 1:21:12 (8:01/m)

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a.m. 10 miles 1:21:12 (8:01/m) trails 6 pick ups pole to pole
Avg HR: 145 bpm

p.m. 4.51 miles 40:23 (8:57/m)

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p.m. 4.51 miles 40:23 (8:57/m) trails up hydro hill 4 X 50 fartlek
Avg HR: 144 bpm

a.m. 10 miles, trails/roads, 1:18:06 (7:48/m)

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a.m. 10 miles, trails/roads, 1:18:06 (7:48/m)
Avg HR: 148 bpm 15 X 50m fartleks

13 miles-1:34:53 (7:17/m)

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13 miles with Jeff up the hydro hill and out merritville to seburn to cataract/decew and down the hydro hill out lockhart and Glenridge riverview in 1:34:53 (7:17/m)

5 easy

5 miles easy in Port with Polly (Bro) good run

6.02 miles flat roads 42:32 (7:03/m)

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6.02 miles with Jeff 42:32 (7:03/m)

4 miles (7:10/m) effingham

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4 miles 28:43(7:10/m) 3 X 50 speed drill

3 miles easy

18 miles easy

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18 miles easy, snow and wind, not much you can do about pace. Got it in.

shamrock run 8k

Untitled by runperryrun at Garmin Connect - Details 2 mile warm-up strides, 8k shamrock run, mile 1, 5:20, mile 2, 5:40, mile 3, 6:00 wicked wind the last 2 miles
30:30 final time calf 100%!!!!
http://score-this.com/2011races/run/110305ShamrockResults.pdf

3 miles, 22:30(7:30/m)

Finally able to run pain free, calf knot seems to be gone.
7:50/ 7:00 / 7:40

5 miles easy