5 miler roads, 28:57 (5:47/m)

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5 miler roads, 28:57 (5:47/m) in pelham, went out a bit too fast on this one,
I was wondering why I felt winded
5:34, 5:48, 5:52, 5:57(uphill), 5:42

5 miles easy with Jeff roads

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5 miles easy with Jeff roads
35:06 (7:01/m)
7:31, 6:44, 6:49, 6:50, 7:08

10 X 1 mile (200 jog rec) Track

10 X 1 mile with 200 jog recovery,
5:53, 5:45, 5:47, 5:48, 5:48, 5:48, 5:48, 5:50, 5:51, 6:00(wind unreal)
= 58:18 for a flat 10 miles

6 miles 41:23 (6:53/m)

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6 miles 41:23 (6:53/m)with Jeff on the roads
7:22, 6:38, 6:36, 6:59, 7:00, 6:41

7 miles easy

7 miles trails easy run, sore legs from hills, back has improved...no deep breathing though :)

5 X hydro hill 2:38's

1.5 warm-up, 5 X Hydro hill in 2:38, jog back down the hydro and 1 mile cool down
My back is still sore from the candy cane(muscle pull), legs are now sore from the hillwork, tomorrow will be a tough day getting up out of bed :)

5k 17:22 3rd overall

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Candy Cane 5 k long course it's 5.25 km,not sure why it's not measured right, I have done this race 3 years in a row and every year comes out .25 over or 40 seconds or so
Anyhow, the conversion is equivalent to a 17:22 5k

6 miles roads, 40:56 (6:49/m)

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6 miles roads with Jeff, 40:56 (6:49/m)
7:12, 6:35, 6:45, 6:48, 6:48, 6:42

5 X 400 (30 sec rest)

1 mile warm up, 5 X 400(30 sec rest) on the roads 1 mile cool down

easy 6 miles roads

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6.05 miles easy in Port 45:31 (7:31/m)

12 miles trails 1:22:19 (6:51 /m)

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12 miles with Jeff trails 1:22:19 (6:51 /m)
7:16, 6:35, 6:41, 7:13, 6:32, 6:58, 6:36, 6:51, 6:37, 6:59, 6:55, 6:57

easy 10 miles, 1:14:59 (7:30/m)

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easy 10 miles leaf covered trails, 1:14:59 (7:30/m)
7:16, 8:05, 7:16, 6:53, 7:04, 7:35, 7:09, 7:41, 7:32, 8:21

5 miles 28:58 (5:47/m)

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5 miles 28:58 (5:47/m)
6:07, 5:49, 5:44, 5:41, 5:33

10 X 400 (30 sec recovery) roads

1 mile warm-up, 10 X 400 (30 sec recovery) roads, 1 mile cool down

easy 6 miles

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easy 6 miles, (7:38/m)
7:21, 7:38, 8:12, 7:25, 7:44, 7:25

12 miles, 1:25:05 (6:45/m)

rockway by runperryrun at Garmin Connect - Details
12 miles with Jeff into rockway 1:25:05 (6:45/m)
7:21, 6:49, 6:43, 6:20, 7:16, 7:06, 6:39, 6:29, 6:34, 6:18, 6:33, 6:49

late night 5 miler, 29:27 (5:53/m)

southend 5 miler by runperryrun at Garmin Connect - Details
2nd 5 miler, 29:27 (5:53/m)
6:09, 5:58, 5:51, 5:41, 5:43

afternoon 5 miler 29:20 (5:52/m)

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5 miles fast on the roads in Pelham, 29:20 (5:52/m)
5:53, 5:52, 5:48, 5:56 (uphill on 5th street louth) 5:48
1 mile cool down

6 miles roads 42:00 (7min/m)

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6 miles with Jeff, 42:00, 7:00/m
7:20, 6:49, 7:09, 7:00, 6:53, 6:43

8 miles trails easy

8 miles trails easy