5 miles, 36:11 (7:14/m) Friday run

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grass with Stallion
8:12, 7:53, 7:06, 6:40, 6:15

12 miles, 1:22:41 (6:53/m) on grass

8:14, 7:51, 7:46, 7:34,
7:18, 6:52, 6:45, 6:33
6:20, 6:07, 5:42, 5:32

74 for the week

• 6
• 18
• 10
• 15
• 5
• 13
• 7

Track 4 X 2k

1 mile warm-up, strides
4 X 2k on the track
7:28, 7:25, 7:23, 7:12
1 mile cool down

13 miles, 1:32:15 (7:05/m)

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hilly trails with Jeff into Port and back
7:09, 7:06, 7:01, 6:55,
7:09, 7:07, 7:09, 6:51,
7:08, 7:13, 7:02, 7:09, 7:07

5 miles, 35:27 (7:05/m)

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trail run with Jeff
7:12, 7:09, 7:00, 6:54, 7:07

am: 15 miles, 1:52:38 (7:30/m)

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trails
8:44, 7:43, 7:31, 7:19, 7:06
7:12, 7:19, 7:27, 7:27, 7:18
7:34, 7:28, 7:41, 7:48, 6:23

am: 10 miles trails

pm: 6 miles, 44:34 (7:25/m)

roads with Jeff

am: 12 miles, 1:31:49 (7:39/m)

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7:19, 7:29, 7:48, 7:36
7:52, 7:42, 7:28, 7:22
7:47, 8:02, 7:36, 7:41

6 miles, 47:07 (7:51/m)

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8:03, 8:14, 7:43, 7:24, 7:44, 7:55

Progression run

1 mile warm-up, strides
5 mile progression
5:58, 5:53, 5:46, 5:41, 5:32
28:50 (5:46/m)
1 mile cool down

13 miles, 1:31:30 (7:02/m)

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roads with Jeff, easy run
7:18, 6:48, 7:03, 6:51, 6:57,
7:00, 6:52, 7:02, 7:05, 6:45,
7:18, 7:21, 7:03.

6 miles 43:17 (7:12/m)

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7:12, 7:01, 7:16, 6:59, 7:21, 7:25
trails with Jeff

5 miles, 37:10 (7:26/m)

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7:42, 7:27, 7:21, 7:14, 7:22
with Jeff :)

100 mile week complete

1. M
   14
2. T
   14
3. W
   14
4. T
   14
5. F
   16
6. S
   14
7. S
   14

pm: 6 miles, 44:56 (7:39/m)

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with Jeff :) on the roads
8:04, 7:30, 7:49, 7:37, 7:34, 7:19

am: 8 miles, 70:41 (8:50/m)

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hilly trails hydro hill
sleepyhead run :)
8:45, 9:51, 8:50, 8:22, 8:22, 8:36, 8:38, 9:12