7 miler 30 hills in Effingham, 45:46 (6:32/m)

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7 miler in Effingham, 45:46 (6:32/m)(Course record)
30 hills run in Effingham
6:17, 6:50, 6:45, 6:20, 5:53, 6:40, 6:56

previous course record 45:54 (Nov 24/10)
http://runperryrun-runperryrun.blogspot.ca/2010/11/7-miles-4554-633m-course-record.html
6:22, 6:37, 6:35, 6:22, 6:00, 6:52, 7:01
9th day of strength work

easy run trails 7 miles

easy run trails 7 miles
8th day of strength work

3 mile tempo track, 16:22

2 mile warm-up, strides
3 mile tempo 16:22 (5:27/m),
5:32, 5:28, 5:22
2 mile cool down
7th day of strength work