10 miler, 75:00 (7:30/m)

along the river out and back, cooler today

Two 12 milers in

got in two 12 milers since I have been in China, very hot here. Just getting over the jet lag and working out a routine.....ran one 12 miler along a river and 12 on the track

9.38 miles

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2.38 mile warm-up with Gary trails
18:03 (7:35/m)
7:47, 7:31
.38 2:43
4 mile tempo, 23:45 (5:56/m)
5:37, 6:03, 5:57, 6:04
3 mile cool down with the Stallion on trails in 23:05 (7:41/m)
7:40, 7:34, 7:47

5 miles trails

easy 12 miles hilly trails

12 miles, hilly wet trails easy.

5 miles, 35:12 (7:02/m)

jogged a mile and did 10 X 1 min fast 1 min slow

10 easy

10 miles trails easy with some hill pick ups

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