pm: easy 5 on the track

pm: easy 5 on the track

pm: 5 miles, 41:04 (8:12/m)

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trails with Marko on his Bike
8:26, 8:39, 8:48, 8:22, 6:46

am: 5 miles, 39:22 (7:56/m)

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on trails
8:02, 8:10, 8:21, 8:04, 7:02

pm: 6.31 miles, 51:25 (8:08/m)

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pm: 6.31 miles, 51:25 (8:08/m)
trail run out and back

trails 9.69 miles 1:18:57 (8:08/m)

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am: hilly trail run with Richard and Daniel from the Quarry
9.69 miles 1:18:57 (8:08/m)
8:25, 7:43, 7:49, 8:26, 8:29,
8:43, 8:09, 8:18, 8:17, .69 4:34

a.m. 8 miles, 58:21(7:17/m)

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out and back trail run
7:08, 7:39, 7:26, 7:34,
6:35, 7:21, 7:41, 6:53

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

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out and back easy trail run
7:07, 7:31, 7:19, 7:29,
6:41, 7:20, 7:14, 6:21

4 easy

4 miles easy with Jeff, 29:12 (7:18/m)

easy 4 miles

easy 4 miles with Jeff........

Off to Ireland July 4th-July 22nd

golf and calf rehab :)