10 miles (milers)

2 mile warm-up 7:26, 7:03 6 X 1 mile off 4 minutes rest, out rockway and back 6:02(hr 169), 5:41(hr 166), 5:58, 5:37, 5:45, 5:45 2 mile cool down

5.05 miles 37: (7:22/m)

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with Jeff on the roads
7:39, 7:14, 7:20, 7:11, 7:23
.05 :26.6

7 miles on the roads 53:50 (7:41/m)

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7:33, 7:26, 8:10, 8:01, 7:29, 7:18, 7:47
strides