3 miles roads 16:46 (5:35/m)

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1 mile warm-up 4 strides, roads
3 miles roads 16:46 (5:35/m)
5:33, 5:29, 5:40
2 mile cool down

7.11 miles 3 hills course 51:16 (7:12/m)

7.1 miles (7:12/m) with Jeff, home hydro hill, merrittvile, decew pelham back home 51:15
7:14, 8:00, 7:14, 7:00, 6:31, 7:35, 6:49

6 miles roads 41:34 (6:55/m)

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6 miles roads with Jeff 41:34 (6:55/m)
7:26, 6:34, 6:51, 6:59, 6:56, 6:43

6 miles easy roads 45:37(7:35/m)

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6 miles easy roads 45:37(7:35/m)
7:40, 7:35, 8:07, 7:32, 7:33, 7:05

Track 8 X 600 (1 min rec)

Track 8 X 600 (1 min rec)
1 mile warm-up, 4 strides
1:52/1:52/1:53/1:54/1:52/1:53/1:53/1:54
1 mile cool down with Mark :)

3 miles steady state, 17:48 (5:55/m)

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1 mile warm-up, 3 miles steady state, 17:48 (5:55/m)
5:54, 5:46, 6:05

easy 6

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easy recovery 6 miles, 51:28 (8:34/m)
8:29, 10:11.9, 9:09, 8:00, 7:36, 7:58

6 miles easy 49:35 (8:15/m)

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6 miles easy 49:35 (8:15/m) trails,
7:58, 9:27, 8:49, 8:00, 7:17, 7:59

Track 12 X 400 (1 min recovery)

1 mile warm-up, 4 strides,
76, 76, 76, 76,
75, 75, 74, 74,
74, 74, 74, 74
1 mile cool down

12 miles 1:24:48 (7:04/m)

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12 miles with Jeff roads 1:24:48 (7:04/m)
7:19, 7:00, 7:00, 6:55, 7:00, 7:01, 6:50, 6:58, 7:00, 7:16, 7:01, 7:19

6 miles 48:29 (8:04/m)

easy 6 miles with Polly trails, 48:29 (8:04/m)

6 miles 40:24 (6:44/m)

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6 miles 40:24 (6:44/m) roads with Jeff, 1 mile warm-up, 9 X 2 min fast 1 min easy recovery, 1 mile cool down
7:34, 6:23, 6:22, 6:24, 6:24, 7:11

7 miles, 52:46 (7:31/m)

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7 miles, 52:46 (7:31/m) 3 easy 3 steady, 1 easy
7:54, 9:27, 8:13, 6:34, 6:26, 6:15, 7:51

6 miles easy

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6 miles 48:17 (8:02/m) easy recovery run on trails
7:48, 9:10, 8:09, 7:46, 7:25, 7:55

5 miles trails 36:01 (7:11/m)

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5 miles trails up hydro hill in 36:01 (7:11/m)
18 X 1 min fast 1 min jog recovery within the run.
7:02, 7:58 (hydro hill), 6:59, 6:47, 7:09

5k race 17:19

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5k road race 1st overall, 17:19
3:18 at the km, 5:23 at the mile
felt good

1 mile 6 X 100 tune up, 1 mile

4 miles (8 X 200 tune-up)

1 mile warm-up, 8 X 200 fast with 200 jog recovery, 1 mile cool down

4 miles 30:08 (7:31/m) trails/roads

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4 miles 30:08 (7:31/m) trails/roads, 6 X 100 strides
7:56, 7:44, 7:08, 7:17

2 miles

1 mile jog, 1 mile 5:50.......flat.

9 miles 1:06:06 (7:20/m)

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9 miles trails with Jeff, 1:06:06 (7:20/m)
7:10, 6:55, 7:28, 7:27, 7:26, 6:59, 7:49, 7:17, 7:28

3 miles 17:25 (5:47/m)

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1 mile warm-up, 3 mile tempo 17:25 (5:47/m)
5:44/5:52/5:46
1 mile cool down

6 miles roads, 43:54 (7:18/m)

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6 miles with Jeff roads, 43:54 (7:18/m)
7:33, 7:08, 7:32, 7:42, 7:08, 6:47