Track 8 X 600 off 30 sec recovery

1 mile warm-up, strides
8 X 600 off 30 sec
2:02, 2:02, 2:01, 2:00
1:59, 1:59, 1:59, 1:58
1 mile cool down

8 miles, 54:16 (6:47/m) trails

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trails into port and back Stalliono chase run route
7:09, 7:11, 6:37, 6:42
6:18, 6:45, 6:52, 6:40

Track 8 X 600 off 1 min

1 mile warm-up, 4 strides
8 X 600 off 1 min
1:58, 1:58, 1:58, 1:58
1:57, 1:57, 1:57, 1:57
1 mile cool down

4 miles, 29:40 (7:25/m)

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7:26, 7:25, 7:12, 7:35

6 easy on trails

Track 12 X 400 :)

1 mile warm-up, strides
12 X 400 (1 min rec)
79, 79, 78, 78,
77, 77, 77, 77
77, 76, 76, 75
1 mile cool down

6 miles, 44:01 (7:20/m)

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7:33, 7:24, 7:29, 7:28, 7:03, 6:59
easy 6 with Jeff on trails

4 miles

1 mile warm-up strides
8 X 200 in 33/34
1 mile cool down

8 miles, 55:54 (6:59/m)

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7:05, 7:43, 6:56, 7:01,
6:37, 6:41, 6:47, 6:57
3 hills, hydro, jackson flats, glendale

Track 12 X 400 off 1 min

1 mile warm-up, strides
77, 77, 77, 77,
76, 76, 76, 76
76, 76, 76, 76
1 mile cool down

8 miles, 59:32 (7:26/m)

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trails with Jeff

track 12 x 400

1 mile warm up strides
12 x 400 (1 min rec)
78, 78, 79, 79
79, 78, 78, 79
78, 78, 78, 78
1 mile cool down

6 miles trails, 46:04 (7:40/m)

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7:19, 7:38, 7:48, 7:46, 7:32, 7:55
more like a swim in the torrential downpours

8 miles 56:09 (7:01/m) trails

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6:41, 7:09, 7:10, 7:17
6:44, 7:13, 7:13, 6:39
trails into port
finally feeling better after the flu
the past 2 weeks:)

4 miles, 29:02 (7:15/m)

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7:42, 7:07, 6:57, 7:12
some hill work

3 miles, 19:25 (6:27/m)

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6:50, 6:12, 6:17

5 miles, 36:51 (7:22/m)

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7:39, 7:19, 7:09, 7:13, 7:26
some hillwork on the hydro hill

5 miles

1 mile warm-up, strides, 4x1200off 2 min rest
1 mile cool down

5 easy