3 miles (19:58) 6:40/m 6 X 100 strides

Boxing day 10 miler 60:11, (6:02/m) 17th overall

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Boxing day 10 miler 60:11, (6:02/m)
17th overall

2010 2011
5:58 5:47
5:51 5:44
5:55 5:54
6:07 5:49
6:12 5:59
6:13 6:16
5:53 6:03
6:37 6:34
5:55 5:44
5:58 5:49

3 miles 21:00

3 miles easy, strides

Wed 3 miles easy strides

10 miles roads 61:11 (6:07/m)

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10 miles roads 61:11 (6:07/m)
6:17, 6:00, 5:59, 6:17, 6:14, 6:08, 6:12, 6:10, 6:05, 5:43

6 miles 40:11(6:42/m)

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6 miles with Jeff roads 40:11(6:42/m)
7:27, 6:38, 6:27, 6:16, 6:15, 7:05

6 miles 41:42 (6:55/m)

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6 miles with Jeff 41:42(6:55/m)
7:18, 6:26, 6:50, 7:02, 7:08, 6:46

3.5 miles easy with Paul

easy 7.5 miler, 57:58 (7:44/m)

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easy 7.5 miler, 57:58 (7:44/m)
7:48, 8:56, 7:19, 7:17, 7:08, 7:33, 7:35, 4:18(1/2 mile)

10 miles 63:44 (6:22/m)

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10 miles with Jeff, 63:44 (6:22/m) windy windy windy, roads legs felt solid, breathing well, too bad it was so windy, couldn't gauge my fitness.
6:13, 6:09, 6:03, 5:55, 6:17, 6:36, 6:49(wind), 6:20, 6:27, 6:50(wind)
2 mile cool down

6 miles, 40:49 (6:48/m)

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6 miles 40:49 (6:48/m) with Jeff on the roads
7:03, 6:27, 6:38, 7:01, 6:55, 6:41

Hills 8 X Brock hill

1 mile warm-up, 8 X Brock hill, 1 mile cool down

12 miles 1:19:16 (6:36/m)

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12 miles with Jeff 1:19:16 (6:36/m)
7:19, 6:59, 6:37, 6:40, 6:54, 6:32, 6:31, 6:04, 6:18, 6:22, 6:19, 6:35

Track 12 X 400 (100 jog)

1 mile warm-up, 12 X 400 (100 jog recovery) 1 mile cool down

6 miles roads, 40:23 (6:43/m)

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6 miles roads with Jeff, 40:23 (6:43/m)
7:05, 6:30, 6:33, 6:45, 6:49, 6:33

5 miler roads, 28:57 (5:47/m)

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5 miler roads, 28:57 (5:47/m) in pelham, went out a bit too fast on this one,
I was wondering why I felt winded
5:34, 5:48, 5:52, 5:57(uphill), 5:42

5 miles easy with Jeff roads

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5 miles easy with Jeff roads
35:06 (7:01/m)
7:31, 6:44, 6:49, 6:50, 7:08

10 X 1 mile (200 jog rec) Track

10 X 1 mile with 200 jog recovery,
5:53, 5:45, 5:47, 5:48, 5:48, 5:48, 5:48, 5:50, 5:51, 6:00(wind unreal)
= 58:18 for a flat 10 miles

6 miles 41:23 (6:53/m)

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6 miles 41:23 (6:53/m)with Jeff on the roads
7:22, 6:38, 6:36, 6:59, 7:00, 6:41