easy 10 miler 74:55(7:29/mile)

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easy 10 miler 74:55(7:29/mile) trails/hills/roads Feeling better breathing and legs (achilles a bit tweaked ice ice....it will be fine.)

10.3 miler(1:23:07)(8:03/m)

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10.3 miler(1:23:07)(8:03/m) Ran easy legs not really feeling too fresh or the breathing....did 10 X 150 speed drill on Decew. A bit of a cold since Wed may be tiring me out a bit.

14 miles easy

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1 mile warm-up then GPS kicked in for next 13 miles total 14 miles, 1:55:42(8:16/mile)

5k race in Jordan

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17:06 final time.
Ran the Jordan 5k, 1 mile warm-up, 4 striders, 5k race in 17:06, 3:15, 3:21, 3:25, 3:26, 3:23, 2 mile cool down with Jeff he hit 17:43!

easy 3 with Jeff

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easy 6 miler

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easy run home, riverview, northcliff, lockhart, up hydro hill, to merritville to decew road and back. 6 miles, 42:20 (7:03/m)

Track 8 X 300 (300 jog) 55, 54, 54, 54, 53, 54 , 54, 54

Track with Jeff 1 mile warm-up, 4 X 70 striders, 8 X 300(300 jog) 55, 54, 54, 54, 53, 54, 54, 54.(72 per 400 pace or 4:48/mile) 1 mile cool down. Jeff hit 50's!

6 miles easy

home to Pollys in Port 46 minutes...no garmin.

13.06 hilly trails 1:39:16 (7:35/m)

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13.06 hilly trails 1:39:16 (7:35/m)

trail run with Jeff through shorthills very hilly 13.06 miles 1:39:16 (7:35/m)

4 X 1200, 4:07, 4:05, 4:04, 3:58 (400 jog rec)

Track pacework, 1 mile warm-up, 4 X 70 striders, 4 X 1200(400 jog recovery) 4:07, 4:05, 4:04, 3:58 =16:14 (5:25's) achilles 100%

easy 4 (achilles?)

easy 4 with Paul left achilles is tweaked a bit so going to take care of it
2 days off and ice

10 miles, 71:39 (7:09/m)

10 miler road trails, 71:39 (7:09/m) home, trail, hydro hill, merritville over bridge right onto path to decew road, did 10 X 150 speed drill on decew, onto path around lake gibson, to the path to morningstar mill, down decew hill, up Jackson flats, pelham, glendale, bottom of bridge.

4 miles easy

easy trail run with Paul 4 miles

9 lap time trial 12:41(5:30/m)

1 mile warm-up, 9 laps of track, 1 mile 5:35, 2 mile, 5:25(11:00) 12:41 for 9 laps (5:30/mile)

13.38 miles 1:39:52 (7:27/m) road trails

13.38 miles With Jeff road trails 1:39:52 (7:27/m)

8.5 miles easy (7:10/mile)

Morningstar mill road trails 8.5 miles 7:10/mile

Track 12 X 400 (400 jog)

Track with Jeff 1 mile warm-up, 12 X 400 (400 jog) 80, 76, 76, 76, 76, 77, 76, 77, 76, 78, 77, 77 1 mile cool down, very windy chilly night.

10 miles 1:15(7:26/m) (12 X 150 speed drill)

10 miles 1:15 (7:26/m) trails hydro hill up around to decew and around lake Gibson to the trail and back up decew/Jackson flats 12 X 150 speed drill good turnover on Decew