pm: 4 miles 33:21 (8:20/m)

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roads
8:22, 8:10, 8:02, 8:44

pm: 5 miles, 39:57 (7:59/m)

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trails, a wee bit winded :)
7:42, 7:52, 7:58, 8:01, 8:19

am: 5 miles, 38:48 (7:45/m)

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trails
7:47, 8:02, 7:51, 7:39, 7:25

pm: 8 miles, 62:22 (7:47/m)

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trails down to Port an back
7:30, 7:49, 7:57, 8:11, 7:12, 7:58, 7:56, 7:44

am: 8 miles 62:16 (7:47/m)

8:06, 7:48, 7:55, 7:55, 7:46, 7:53, 7:51, 7:21
all on grass

pm: 6 miles, 44:15 (7:22/m)

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with Jeff on the roads
7:39, 7:03, 7:36, 7:31, 7:05, 7:17

am: 8 miles 61:10 (7:38/m)

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grass run/track around West Park
7:33, 8:25, 8:00, 7:47, 7:45, 7:47, 7:00, 6:49

pm: 6 miles, 48:55 (8:09/m)

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7:51, 7:56, 8:35, 8:14, 8:20, 7:56

am: 8 miles, 67:16 (8:24/m)

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8:26, 8:04, 8:33, 8:35, 8:44, 8:02, 7:54, 8:49

pm: 6 miles, 50:28 (8:24/m)

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roads tired from all the hills in the morning and it was pretty hot in the am
8:26, 7:57, 8:45, 8:21, 8:31, 8:26

am: 8 miles, 67:06 (8:23/m)

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in the hills of effingham :)
8:26, 8:26, 8:27, 8:39, 7:23, 8:25, 8:32, 8:44

pm: 6 miles, 47:38 (7:55/m)

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roads
8:05, 8:07, 7:48, 8:06, 7:35, 7:47

am: 8 miles easy no watch

am: 8 miles easy no watch

Slainte summer Classic 5k

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1st overall, felt good 17:28
5:23, 5:34, 5:48
4 :42.3
http://www.guelphvictors.ca/sscres.htm

3 easy

4 miles, 28:32 (7:08/m)

4 miles, 28:32 (7:08/m)
with Jeff

6 miles, 41:09 (6:50/m)

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7:17, 6:27, 7:01, 6:30, 6:50, 6:59
6 X 125 striders
easy run with Jeff

6 miles, 43:50 (7:18/m)

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Strides X 6 fast 125 meters
7:52, 7:18, 7:20, 6:58, 7:07, 7:12

Track, 6 X 800 off 2 minutes rec

1 mile warm-up, strides
6 X 800 of 2 minutes recovery
2:39, 2:38, 2:37, 2:36, 2:34, 2:33
1 mile cool down
with Jeff

6 miles, 46:13 (7:42/m)

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7:42, 7:41, 7:59, 7:25, 7:42, 7:37

pm: 5 miles, 37:30 (7:30/m)

with Jeff on the roads

Track 3 miles, 16:10

1 mile warm-up, 4 x 100 strides
3 miles, 16:10 (5:23/m)
5:26, 5:24, 5:20
1 mile cool down

Track 3 miles 16:30 (5:30/m)

1 mile warm-up
3 miles, 16:30
5:33, 5:32, 5:25
1 mile cool down

5 miles, 28:45 (5:45/m)

roads
5:56/5:48/5:47/5:39/5:36

10 miles, 71:41 (7:10/m)

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on trails with Jeff
7:14, 7:06, 7:09, 7:01, 7:21,
7:13, 6:51, 7:20, 7:20, 7:01

5 miles 29:10 (5:50/m)

progression run on the roads
6:00/5:57/5:51/5:45/5:37

easy 3 miles

trails with Paul:)

5 miles, 32:27 (6:29/m)

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trails 12 mile creek
6:39, 6:27, 6:37, 6:35, 6:05

am: 5 miles, 34:25 (6:53/m)

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7:08, 7:12, 7:04, 6:49, 6:09
12 mile creek trail to martindale

pm: 4 miles, 31:38 (7:54/m)

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on the roads
8:24, 8:01, 8:14, 6:55

100 miles for the week finito:)

1. M
   8
2. T
   16
3. W
   15
4. T
   15
5. F
   15
6. S
   16
7. S
   15

pm: 5.5 miles, 47:53 (8:42/m)

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trails up hydro hill
8:44, 9:40, 8:49, 8:24, 8:07
.5 4:07

am: 5.5 miles at the track with Jeff/Mark/Cole

pm: 4 easy on the track

pm: 6 miles, 48:18 (8:03/m)

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trails
8:06, 7:49, 8:41, 8:17, 8:04, 7:17

am: 6 miles trails, 42:53 (7:08/m)

7:30, 7:30, 7:30, 7:00, 6:23, 7:00

pm: 5 miles, 42:17 (8:27/m)

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on the roads in the rain,
tough one this evening ;)
8:47, 8:35, 8:02, 8:09, 8:40

1. M
   8
2. T
   16
3. W
   15
4. T
   15
5. F
   15

pm: 5 miles, 42:12 (8:26/m)

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hill trails-up the hydro hill to start:)
9:41, 8:23, 7:40, 8:29, 7:53

am: 5 miles 37:23 (7:28/m)

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trails
7:40, 7:37, 7:46, 7:17, 6:59

pm: 4 miles, 33:10 (8:17/m)

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roads
8:41, 8:25, 9:01, 7:00

pm: 6 miles trails, 49:55 (8:19/m)

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in Woodend Conservation area
8:46, 9:31, 8:18, 8:04, 8:14, 6:57

am: 5 miles, 39:40 (7:58/m)

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trails out and back
8:16, 8:18, 8:27, 8:03, 6:42