3 easy miles and strides

5 miles easy, strides

5 miles easy, strides in Effingham

Track 12 X 200 (200 jog)

1 mile warm-up, strides
Track 12 X 200 (200 jog)
34, 34, 34, 34, 35, 35, 34, 35, 34, 34, 35, 34
1 mile cool down

easy 7 miles 30 hill course

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7 miles 30 hill course in Effingham, snow began during the run,

52:18 (7:29/m)

7:04, 7:45, 7:59, 7:37, 6:59, 6:52, 7:59

5 miles 30:26(6:05/m)

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5 miles, 30:26(6:05/m)stimulus run after track work yesterday,
tough stuff windy last mile but got er in,
6:24, 6:05, 6:00, 5:50, 6:03

Track 15 X 300 (100 jog)

1 mile warm-up, strides, 15 X 300 (100 jog), Watson workout.
54, 54, 54, 54, 55, 55, 55, 55, 54, 56, 56, 55, 55, 55, 54
1 mile cool down strides

Track 5 X 1 mile (200 jog rec)

1 mile warm-up, 4 strides, Track 5 X 1 mile(200 jog),
5:40, 5:40, 5:40, 5:40, 5:37,
1 mile cool down

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

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6 miles roads with Jeff 41:23 (6:53/m)

5 miles easy

5 miles easy with brother Paul no watch

5 miles roads 30:07 (6:01/m)

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5 miles roads 30:07 (6:01/m) (slush run)
some slippage out there but maintained
a pretty good pace for the conditions felt kinda sluggish
6:15, 6:00, 5:55, 5:57, 5:57

5 miles

5 miles(35:00) (7min/m) 2 on a treadmill and 3 on indoor track at Brock

4 X hydro hill (6.5 miles)

4 X hydro hill (6.5 miles)
Winter is here, did some hill work can't do much else in this stuff roads are a mess :)

7 miles, 47:48 (6:49/m)

7 miles with Jeff on the roads 47:48 (6:49/m)

7 miles roads, 47:11 (6:44/m)

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7 miles roads, 47:11 (6:44/m)
3 hills course, up hydro hill around decew up jackson flats onto pelham to Glendale
6:54, 7:28(hydro hill), 6:32, 6:32, 6:21(down decew), 6:45, 6:34

5 miles 29:29 (5:53/m)

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5 miles roads, 29:29 (5:53/m)
6:01, 6:01, 5:53, 5:47, 5:44.

Track 10 X 1 mile (200 jog)

13 miles total, 10 X 1 mile, with Jeff west park track
800 warm-up, couple strides,
5:58, 5:56, 5:57, 5:56, 6:00, 5:58, 5:57, 5:56, 5:56, 5:55,
1 mile cool down

5 miles 29:53 (5:58/m)

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5 miles 29:53 (5:58/m)
1 mile warm-up, 12 X 400 (30 sec recovery), 1 mile cool down
6:35, 5:41, 5:39, 5:42, 6:13

Road 5 miles 30:38 (6:07/m)

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Road 5 miles 30:38(6:07/m)
6:15, 6:04, 6:05, 6:17, 5:54