3 miles 19:55 (6:38/m)

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1 mile easy, 1 mile pick up, 1 mile easy
7:10, 5:53, 6:48

3 miles easy

3 easy with Jeff 21:17 (7:05/m) strides x 4

3 miles easy

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3 miles easy with Jeff
21:44 (7:14/m)
7:28, 7:06, 7:07

Video of me at the track from my son Mark:)

Track 10 X 100 strides

2 mile warm-up
10 X 100 18, 17, 16, 15, 15, 15, 15, 15, 15, 14
1 mile cool down
Track covered in snow so carved out 100 meter section

12.48 miles, 1:30 (7:12/m)

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90 minute easy run with 5/4/3/2/1 up-tempo and recovery running X 3
7:03, 7:54(hydro hill), 6:57, 7:08, 7:06, 6:44, 6:54, 6:47, 7:09, 7:29, 7:24, 7:25
.48 3:55

8 miles, 50:39 (6:19/m)

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2 mile warm-up, steady for 5 miles 1 mile cool down
6:47,6:31,
5:59, 6:16, 6:03, 6:17, 6:05,
6:35

6 miles, 41:04 (6:50/m) with Jeff

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7:20, 6:39, 6:50, 6:41, 6:38, 6:51
quite chilly :)

15 miles, 1:41:01, (6:44/m)

with Jeff roads, felt the last 3 miles :)
7:18, 6:40, 6:54, 6:30, 6:40, 6:29, 6:41, 6:35
7:10, 6:51, 6:40, 6:42, 6:36, 6:28, 6:39
first 8 miles
2nd 7 miles

8 miles, 47:53 (5:59/m)

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6:57, 5:48, 5:37, 5:44, 5:41, 5:53, 5:57, 6:11

8 miles, 55:04 (6:53/m) 56 miles for the week

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snowy roads/trails
2nd mile up hydro hill and into rocky four zone at the top
7:15, 8:38(hydro hill, deep snow),
7:01, 6:25, 6:28, 6:29,
6:11(down brock hill), 6:32
56 miles for the week

pm: 4 miles, 26:56 (6:44/m)

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7:27, 6:30, 6:30, 6:24
same run as morning run

am: 4 miles, 27:03 (6:45/m)

7:15, 6:35, 6:30, 6:53
snowy roads :)

8 miles, 54:58 (6:52/m) progression

7:30, 7:30, 6:58, 6:58, 6:46, 6:46, 6:14, 6:14
treadmill

8 miler, 55:47 (6:58/m) with Jeff, roads

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7:22, 6:56, 7:10, 7:01, 6:56, 6:41, 6:47, 6:47
knee brace off/no pain

8 miles 60:50 (7:36/m)

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snow packed trails for 6 miles and 2 on the roads to finish off
7:54, 7:47, 8:05, 8:03, 7:49, 7:14, 7:02, 6:50

8 miles, 50:20 (6:17/m), roads

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6:42, 6:25, 6:13, 6:19, 5:56, 6:11, 6:06, 6:24

8 miles, 55:52 (6:59/m)

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with Jeff, steady
7:35, 7:04, 6:55, 6:58, 6:36, 6:47, 6:40, 7:13