8 miles, 53:04 (6:38/m)

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out and back run
4 out warm-up, 4 back pick up
7:29, 7:20, 7:10, 7:20 (7:19/m)
5:58, 5:55, 5:48, 6:00 (5:55/m)

week 1       6:17, 6:20, 6:09, 6:12     24:58 (6:15/m)
week 2       6:14, 6:18, 5:59, 5:53      24:28 (6:07/m)
week 3       5:58, 5:55, 5:48, 6:00      23:41 (5:55/m)

6 miles, 43:09 (7:11/m)

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with Jeff on the roads
7:37, 7:15, 7:04, 7:09, 6:52, 7:09

6 miles, 44:24 (7:24/m)

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with Jeff
7:25, 7:38, 7:25, 7:08, 7:12, 7:33

Track 7 X 600 (50 miles for the week)

1 mile warm-up, strides
7 X 600 (2 min jog recovery)
2:00, 2:00, 1:59, 1:59, 1:58, 1:58, 1:56
windy:)
1 mile cool down

14 miles, 1:34:05 (6:43/m)

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4 miles easy, 6 miles progression, 4 miles easy
with Jeff into Rockway hills
7:25, 7:10, 7:20, 7:17,
7:14, 6:47, 6:22, 6:11, 5:49, 5:44,
6:40, 6:42, 6:48, 6:26

6 miles easy

6 easy on the trails

6 miles, 44:30 (7:25/m)

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trails with Jeff
7:36, 7:35, 7:18, 7:12, 7:11, 7:34

8 miles, 56:28 (7:03/m)

4 out in 32:00(8:00/m)
4 back in 24:28 (6:07/m)
6:14, 6:18, 5:59, 5:53

easy 3 with some drills

Track 10 X 400

1 mile warm-up, strides
10 X 400 (2 min jog)
78's,1 mile cool down

14 miles 1:35:02 (6:47/m)

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roads trails with Jeff, steady 
picked it up last mile 
7:12, 6:53, 6:53, 6:47, 6:33, 6:45, 6:44, 
6:57, 7:04, 6:50, 6:54, 6:36, 6:37, 6:08 

6 miles, 44:25(7:24/m)

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trails with Jeff
7:31, 7:29, 7:22, 7:16, 7:10, 7:33

easy 8

easy 8 miles trails

10.27 miles, 1:13:25 (7:08/m)

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 roads
out 4 miles easy, back 4 pick up, last 2.27 miles cool down
7:51, 7:06, 7:11, 7:29, 6:17, 6:20, 6:09, 6:12, 8:09, 8:08
.27 2:28

6 miles, 44:40 (7:26/m)

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trails with Jeff
7:23, 7:20, 7:34, 7:29, 7:21, 7:27

Track 10 X 300

1 mile warm-up, strides
10 X 300 (300 jog recovery)
55's, 56's
1 mile cool down

Track 12 X 400 (18 meter recovery jog)

1 mile warmup, strides
12 X 400 with 18 meters recovery jog (7 seconds)
84's, 1 mile cool down

6 miles, 43:39 (7:16/m)

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with Jeff on the trails
7:28, 7:21, 7:10, 7:05, 7:11, 7:21

8 miles, 69:33 (8:41/m)

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hilly trails
8:34, 9:55, 8:51, 8:33, 8:23, 8:54, 7:59, 8:19

Track 12 X 400 (25 sec recovery)

1 mile warmup, strides 
12 X 400 with 25 seconds recovery 
82, 82, 82, 81, 
81, 81, 81, 81, 
80, 80, 80, 80 
2 mile cool down

The 100 mile week: 12 miles, 1:26:26 (7:12/m)

The 100 mile week: 12 miles, 1:26:26 (7:12/m)

kore http://www.athletic.net/crosscountry/Results/Meet.aspx?Meet=43776#21389
http://www.socc.edu/athletics/pgs/bm~doc/mens-records.pdf

12 miles, 1:30:06 (7:30/m)

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on trails,
10 X 1 min fast 1 min easy at the end
7:28, 7:32, 7:23.7, 7:11, 7:13, 7:22
7:29, 7:07, 7:45, 7:57, 7:43, 7:48

12 miles, 1:26:26 (7:12/m)

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7:24, 7:05, 7:02, 7:03, 7:35, 7:01, 7:02, 7:15, 7:07, 7:19, 7:23, 7:02
with Jeff trails and roads

5 miles, 36:23 (7:16/m)

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5 miles, 36:23 (7:16/m), trails
7:27, 7:16, 7:20, 7:02, 7:15