45 minutes easy

Track 8 X 600 (200 jog rec)

1 mile warm-up, 4 X 150 strides
Track 8 X 600 (200 jog rec)
1:53, 1:50, 1:50, 1:51
1:51, 1:52, 1:51, 1:51
1 mile cool down

5 miles

1 mile warm-up, 3 miles steady, 6:04, 5:54, 5:44 (17:42)
1 mile cool down (8 X 100)

45 minutes steady

45 minutes steady, garmin watch strap broken, back to the old no GPS timex
legs a bit sore

Track 12 X 400 (200 jog)

1 mile warm-up, 4 X 150 strides
12 X 400 (200 jog recovery)
72, 73, 74, 75,
74, 74, 73, 73,
74, 73, 73, 72
1 mile cool down
left knee solid :)

pool run

pool run, 21 minutes, left knee problem

4th week of 60 miles complete

6.5 miles total
2 mile warm-up, 4 X 150 strides
4 X 400 (full recovery)
78, 78, 76, 76
3 mile cool down

9 miles trails with Jeff, 65:40 (7:17/m)

9 miles trails with Jeff, 65:40 (7:17/m)

Easy 8 miles trails, 62:19 (7:47/m)

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Easy 8 miles trails, 62:19 (7:47/m),
after golfing 18 at 20 valley with Jer, Polly and Pedro,
a wee bit hot ;)
8:42(satellite problem)
7:56, 7:43, 7:44, 7:43, 7:19, 7:19, 7:48

6.69 miles, 45:57 (6:52/m)

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6.69 miles, 45:57 (6:52/m) with Jeff
7:01, 6:44, 6:38, 6:55, 6:49, 6:59
4:48.3 0.69

Track 200/300/400 X 5 (100 jog recovery)

10 miles total
2.5 mile warm-up, 4 X 150 strides
5 X 200/300/400 (100 jog recovery)
38's, 58's, 78's
3.5 mile cool down

10 miles, 73:38 (7:21/m)

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10 miles, 73:38 (7:21/m)
in Effingham hills,
7:32, 7:41, 7:18, 7:22, 7:21,
6:48, 7:01, 7:26, 7:28, 7:35.

Track 200/300/400 X 5

10 miles total
2.5 mile warm-up, 4 X 150 strides
5 X 200/300/400 (100 jog recovery)
38's, 58's, 78's
3.5 mile cool down

9 miles trails with Jeff, 68:11 (7:34/m)

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9 miles trails with Jeff, 68:11 (7:34/m)
7:46, 8:45, 7:30, 7:21, 7:01, 7:15, 7:22, 7:39, 7:26
3rd week of 60 miles complete
40, 40, 40, 40, 50, 50, 50, 50, 50, 60, 60 , 60

9 miles 66:07 (7:20/m)

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9 miles 66:07 (7:20/m)
High humid heat at 9pm still,
trails/roads combo
8:02, 9:07(hydro hill), 7:15, 7:29
6:58, 6:59, 6:38, 6:50, 6:42

9.2 miles trails

9.2 miles trails easy with Polly, hot ;)
7:35, 7:53, 7:44, 7:32, 7:58, 7:30, 7:23, 7:44, 7:35, 1:56.

5 miles easy 8 X 100 strides

5 miles easy 8 X 100 strides

9 miles steady, 55:50 (6:12/m) 1 mile cool down

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9 miles steady, 55:50 (6:12/m)
hottest day yet for me
ran late finished up 11:16 pm
and still soaked right through
6:36, 6:16, 6:19, 6:05, 6:10, 6:01, 6:02, 6:12, 6:03.
easy 1 mile cool down

9 miles (6:30/m)

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9 miles (6:30/m)
6 steady 3 pick up trails and roads
7:04, 7:03, 6:34, 6:40, 6:42, 6:29,
5:59, 5:57, 5:57

Track 200/300/400 X 5

2.5 miles warm-up, 4 X 150 strides
200/300/400 X 5 (100 jog recovery)
38's, 58's, 80's
2.5 mile cool down

10 miles with Jeff trails, 1:17:32 (7:45/m)

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10 miles with Jeff trails, 1:17:32 (7:45/m)
8:01, 8:57, 7:39, 7:29, 7:30, 7:00, 7:37, 7:50, 7:32, 7:51
2nd week of 60 miles complete
40, 40, 40, 40, 50, 50 ,50, 50, 60, 60, 2 weeks to go