7.28 miles 49:28 with jeff trails

7:09/6:45/6:46/6:43/6:50/6:40/6:41

8 miles, 3 hills run, 45:41 (5:43/m)

5:34, 5:30, 5:15, 5:48, 5:39, 5:53, 6:22, 5:34
back of brock by tennis courts, out to merittville, decew, pelham, glendale, glenridge, up to lights right and back to tennis courts. brock hill almost killed me couldn't get that mile under 6. all garmined

Track 12 X 400 off 1 min rest

75, 73, 73, 73
74, 73, 72, 72
72, 72, 72, 71

moonlight run 5k, 16:55 3rd overall

Hit the mile in 5:20, hit 2nd mile in 10:46, in group of 4 with Jim Park and 2 other guys. We were all leading and mixing things up and in about the last 800 meters 2 guys took off and me and Jim were together....some uphill sections in the last mile and it was pretty hot, anyhow Jim dropped off a bit in last 800 and ended around 17:04 I hit 16:55. It was a good race I should of went harder with the other 2 guys but was a little worried about stitching like my last race anyhow all good....Mark finished the race as well and was very happy:) Proud of him.


results http://www.yellowjacketracing.com/files/user/654_2015_1_OV_Moonlight.htm


video https://www.youtube.com/watch?v=dnZsFCeLmD4&feature=youtu.be

6 miles easy trails

5 easy trails jeff

easy 3 miles with Mark

trails 12 mile creek

4 miles, 21:40 (5:25/m)

5:23, 5:25, 5:25, 5:27
12 mile creek trail again

easy 4 miles roads

pm: easy 4 miles, 28:14 (7:03/m) trails

4 miles, 21:47 (5:27/m)

hit the 12 mile creek trail and did the trail from gate to far side of tressel and back twice.
5:36, 5:21, 5:28, 5:22
diaphragm still sore from race and loosened up after the mile. I haven't had a stitch since I ran with Andy Kore.

4 x 1200 track

3:51/3:51/3:50/3:49

3 miles, track, 15:48 (5:16/m)

5:21, 5:15, 5:12