5 mile tempo, 29:15

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1 mile warm-up,
5 miles tempo, 29:15 (5:51/m)
5:43, 6:08, 5:45, 5:47, 5:49
muggy and windy

5.53 miles, 39:39 (7:10/m)

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7:30, 6:48, 7:15, 7:23, 7:00
.53 3:42.6

4 miles, 26:15 (6:33/m)

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6:51, 6:25, 6:29, 6:29
1 min easy 1 min fast embedded within the 4 miles

6 miles, 42:14 (7:02/m)

6 miles with Jeff
42:14 (7:02/m)
achilles good

easy 200s

1.5 mile warm up strides
8 x 200 off 200 jog at race pace
1.5 mile cool down

4 miles 26:27 (6:36/m)

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6:50, 6:37, 6:37, 6:21
some speed play within

5 miles, 28:58 (5:47/m)

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1 mile warm-up, strides
5:48, 5:54, 5:45, 5:42, 5:47
used the skechers

6 miles, 43:56 (7:19/m)

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7:32, 7:02, 7:52, 7:10, 7:07, 7:07

Track 200/300/400 off 100 jog x 5

1 mile warm-up, strides
200/300/400 X 5 with 100 jog recovery
36's, 56's, 76's
1 mile cool down with Jeff

easy 5 miles, 36:13 (7:14/m)

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with Jeff
7:27, 7:16, 6:56, 7:20, 7:12

5 mile tempo, 28:57 (5:47/m)

1mile warm-up, strides
5:55, 5:52, 5:49, 5:46, 5:35

5 mile tempo, 29:31 (5:54/m)

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1 mile warm-up, strides
5 miles roads tempo, 29:31 (5:54/m)
6:01, 6:05, 5:57, 5:49, 5:36

5 miles tempo, 29:47 (5:57/m)

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1 mile warm-up, 5 miles tempo
29:47 (5:57/m)
5:46, 6:06, 5:56, 5:57, 5:58

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

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7:17, 7:05, 7:41, 7:10, 7:12, 6:41
100 mile week complete :)

am: 9 miles, 66:51 (7:25/m)

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with Jeff into Port and back
7:23, 7:09, 7:23, 7:17, 7:27,
7:11, 7:37, 7:22, 7:56

pm: 7 miles, 52:25 (7:29/m)

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7:40, 7:19, 8:09, 7:30, 7:07, 7:22, 7:13

am: 8 miles, 59:11 (7:22/m)

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to port and back
7:47, 7:47, 7:21, 7:24
6:53, 7:35, 7:17, 7:03

14 miles muskoka

5th 14 miler, 70 miles over 5 days