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

14 miles

14 miles in muskokas

14 miles hilly

Went 14 again today

14 miles mon 14 miles tues

In muskoka.....went 14 mon and 14 tues single runs

Race

16:38 (5:21/m)
3:20, 3:13, 3:22, 3:26, 3:17
3rd overall
http://www.speedrivertiming.com/res/skd514.htm

3 easy

3 miles easy trails
23:03 (7:41/m)

Track 12 X 400 off 2 min

1 mile warm-up, strides
12 X 400 off 2 min
76, 76, 74, 74,
73, 73, 73, 73
73, 73, 73, 68
1 mile cool down

4 miles easy, 29:43 (7:25/m)

Track 6 X 800 off 2 min

1 mile warm-up, strides
6 X 800 off 2 min
2:38, 2:36, 2:36, 2:35, 2:35, 2:32
1 mile cool down

6 miles, 45:11 (7:31/m)

Track, 4 X 1200

track with Jeff
1 mile warm-up, strides
4 X 1200 off 2min
4:00, 3:58, 3:57, 3:55
1 mile cool down

4 miles, 27:42 (6:55/m)

3 mile time trial, 16:13 (5:24/m)

1 mile warm-up, strides
3 mile time trial, 16:13 (5:24/m)
5:29/5:22/5:22

6 miles, 45:21 (7:33/m)

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7:29, 7:50, 7:43, 7:36, 7:19, 7:19
easy run trails with Jeff

4 miles, 23:43 (5:55/m)

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trails, same run as Monday
6:06, 5:57, 5:53, 5:46