6 miles trails 39:08 (6:31)

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6 miles on trails 39:08 (6:31/m), 7:16, 6:26, 6:40, 6:07, 6:14, 6:21

pool run easy

pool run 20 minutes

Track 12 X 400 (100 jog), 47 miles for the week

Track 12 X 400(100 jog rec) 1 mile warm-up 5 strides with Jeff, 81, 81, 81, 82, 81, 81, 81, 81, 81, 81, 81, 79, 1 mile cool down.

12 miler, 1:25:38 (7:08/m)

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12 miler with Jeff roads trails, 1:25:38 (7:08/m)
7:11, 8:05 (hydro), 6:58, 7:04, 7:07, 7:09, 6:56, 6:59, 6:55, 7:09 6:55, 7:02

Track 5 X 1000 (200 jog)

6 miles total, Track with Jeff, 1 mile warm-up, 5 strides, 5 X 1000 (200 jog) 3:29's, 1 mile cool down

9 miles 1:04:31(7:10/m) (middle 3, 17:47)

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9 miles 1:04:31(7:10/m) (middle 3, 17:47)
7:33, 8:29(hydro hill),7:19, 5:50, 5:59, 5:58, 7:43, 7:19, 8:16

8 miles trails 55:21 (6:55/m)

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8 miles trails 55:21 (6:55/m) 7:56, 7:25, 7:03, 6:44, 6:20, 6:33, 6:30, 6:45

Track 12 X 400 (100 jog)

Track with Jeff, 1 mile warm-up, 5 strides, 12 X 400 (100 jog rec) 82, 82, 81, 82, 82, 82, 81, 82, 82, 82, 81, 80, very windy. mile cool down

12 miles, 1:24:49(7:03/m) on trails and roads

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12 miles with Jeff, 1:24:49 (7:03/m)on trails and roads
7:25, 6:54, 6:47, 6:49, 7:03, 7:14, 7:54(hydro hill),6:58, 6:52, 7:01, 6:48, 6:55

race 5k 17:30, 7th overall

Race a 5 k in Buffalo 5:27 at the mile, 17:30, 7th overall

3 miles easy

3 miles easy run

Race tune up-Track 12 X 400 (100 jog) 80-81's

Pre-race tune up-1 mile warm-up, 4 strides, Track 12 X 400 (100 jog) 80-81's, 1.5 mile cool down
Calf a bit of a twinge on the cool down but seems okay

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11 miles 1:17:36 (7:03/m) with Jeff roads/trails
Avg HR: 147 bpm

6.1 miles (45:10) thurs

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6.1 miles with Jeff trails, 45:10 (7:24/m)

6 miles on trails, 41:45 (6:57/m)

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6 miles on trails, 41:45 (6:57/m)
7:15, 8:24 (up hydro hill), 6:56, 6:30, 6:03 (down hydro hill) 6:34
Avg HR: 157 bpm

10 miles hills 1:22:12 (8:12/m)

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10 miles 1:22:12 (8:12 /m) effingham hill run
Avg HR: 130 bpm

10 miles trails 73:39 (7:21/m) 40 miles for the week

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10 miles trials 73:39 (7:21/m) with SunWoo on her bike
5 mile warm up 5 X 3 min pick ups with 1 min jog recovery
Avg HR: 144 bpm

13 miles, trails, 1:37:03 (7:27/m)

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13 miles with Jeff on trails, 1:37:03 (7:27/m)
Avg HR: 148 bpm

10 miles, 1:16:24 (7:38/m)

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10 miles, 1:16:24 (7:38/m) trails, 2 mile warm-up,
13 X 3 min (1 min jog rest) 1 mile cool down, calf 100% :)
Avg HR: 157 bpm

7 miles trails, 56:49 (8:06/m)

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7 miles trails, 56:49 (8:06/m) calf much improved progress finally.

8 miles trails, 1:02:23 (7:47/m)

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8 mile trail run, 1:02:23 (7:47/m)
into Port with Sun Woo on bike, easy calf tightened up last 3 miles