5 miles with Jeff, 35:25 (7:05/m)

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7:17, 7:00, 6:55, 7:05, 7:07
racing 3 miler Tuesday :)

easy 4

easy 4 miles with Jeff

Boxing day 10 miler

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10 mile road race, windy and icy
Boxing day 1:00:40, 24th overall
2 mile warm-up
5:53, 5:39, 5:18, 5:50, 5:58, 6:05, 5:55, 6:35, 6:00, 6:15
.21 longer 1:06
2 mile cool down
http://www.chiptimeresults.com/resultsreader.php?y=2012&r=BoxingDay10milerS.htm

2.5 miles easy, strides

1 mile 7:14
6 X 100
1 mile 7:10

Track 8 X 200 sharpeners

1 mile warm-up, strides
8 X 200 in 40 (200 jog recovery)
2 X 200 at race pace
3 lap cool down, feeling fresh:)

3 miles, 21:15

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freshening up for the boxing day 10 miler :)
7:21, 6:54. 6:58
strides

4 miles, 29:02 (7:15/m)

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 easy with Jeff and strides
7:27, 6:58, 7:12, 7:21

3 miles 16:35

1 mile warm-up, forgot to do strides :)
chatting with my son:) mile 1 sluggish
3 mile time trial, 16:35
5:45, 5:29, 3rd 5:21
1 mile cool down with Marko :)

3 miles, 12 X 100

no watch, 3 miler on the track, within it 12 X 100 fast

Track, 2, 1.5, 1, 1200, 800, 400

1 mile warm-up, strides, windy
2 miles 11:45, 1.5 miles 8:45, 1 mile 5:46, 1200 4:16, 800, 2:42, 400, 77
1 mile cool down

8 miles, 57:07 (7:08/m)

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trails/roads
7:10, 7:31, 7:12, 7:28, 7:13, 6:51, 6:36, 7:01
legs still sore from Wednesday hill run

6 miles with Jeff, 41:57(6:59/m)

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7:14, 6:46, 7:04, 6:57, 6:50, 6:58
legs sore :) shoulders sore:)

3 hills 8 miler 47:44 (5:58/m)

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8 miles 47:44 (5:58/m)
The infamous 3 hills, 8 mile course, finally ran under 6 min/mile on it:)
5:53, 5:51, 5:37,
5:54(Jackson flats/Decew hill #1)5:44
6:01(Glendale hill #2), 6:47(Brock hill # 3)
5:52

Track 8 X 1mile

2 mile warm-up, strides
8 X 1 mile with 4 minutes rest
5:37, 5:39, 5:39, 5:39, 5:39, 5:37, 5:37, 5:39
wanted to do 10 of them, but hailstorm after the 8th one :)

14 miles 1:33:04 (6:39/m)

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with Jeff on the roads
(1 mile warm-up, middle progression and 3 mile cool down)
7:18, 6:54, 6:45, 6:41, 6:29, 6:20, 6:12,
6:14, 6:16, 6:26, 6:19, 7:12, 6:51, 7:01.

Hills hydro Canova style

Canova hill workout
2 mile warm-up
6 X 1min (5 min recovery)
up the Hydro with Speedster Richard
2 mile cool down
left forefoot has been sore a couple days, the pad left hand side, some type of bruising
wore 3 socks:)

6 miles, 40:38 (6:46/m)

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with Jeff
7:12, 6:41, 6:47, 6:39, 6:34, 6:41

8 miles, 51:19 (6:24/m)

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steady state, roads
6:42, 6:20, 6:35, 6:35, 6:13, 6:04, 6:27, 6:18
Avg HR: 156 bpm

10.5 miles Track

2.5 mile warm-up, 4 striders
1000 in 3:20, 1000 in 3:40, 1000 in 3:25, 1000 in 3:50
the plan was to alternate 3:20 3:40 but couldn't do it for the 2nd set
So I took a break
Tried the Sean Wade workout of 400/200 continuous X 8 =4800
400 hit 80's 200' 45's X 8
16:40 for 3 miles
very tough workout with no recovery and I am out of shape for this kinda stuff:)
Look forward to it again
2 mile cool down with Marko :)

Track 8 X 800 (400 jog)

13 minute warm-up, strides
8 X 800(400 rec jog) at Oakes park with Richard
2:40's
13 minute cool down