Track 5 X 1000 off 200 jog

6 miles total, 1 mile warm-up, 4 strides, 5 X 1000 meters with 200 jog recovery, 3:17, 3:20, 3:20, 3:22, 3:22, 1 mile cool down. Was going to do 800's decided to change it up a bit. Good pace work.

11.26 miles (42.4 miles for the week)

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11.26 miles, 1:23:29 (7:24/m), easy run with Jeff trails/hills out and back

5k race 17:00 Peach Festival

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17:00 for 3rd overall. 5k Peach Festival Lewiston with Chris DiLalla, Bok Hee and Mark. 3:13, 3:25, 3:27, 3:31, 3:24. 5:16 at the mile http://connect.garmin.com/activity/48568347

6.04 miles roads 42:06 (6:58/m)

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Easy run with Jeff, 6.04 miles roads 42:06 (6:58/m)

Track 6 X 800 (200 jog)

6 miles total, 1 mile warm-up, strides 2:40, 2:42, 42, 42, 42, 42. 1 mile cool down,
legs sore from hard effort on trails yesterday.....Windy again would be nice to get no wind for a day at the track...got er in.

10 miler trails/hills 69:58 (6:59/m)

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Morning 10 miler up the hydro hill around Lake Gibson and back......had to pick er up last 2 miles to get under 70 minutes and 7/min /mile did some 4 X 100 strides on Brock football field 69:58.

Track 6 X 800 (200 jog) 2:42's

6 miles total 1 mile warm-up, 4 X 100 strides, Track 6 X 800 (200 jog) 2:42's, 1 mile cool down.
Very windy today.

Track 6 X 800 (200 jog)

5 miles, 1 mile warm-up, strides,
6 X 800 with 200 jog recovery
2:37, 2:37, 2:37, 2:40, 2:41, 2:41
no cool down got hit with rainstorm, very windy.

6.03 miles easy trails (44:15) (7:20/m)

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6.03 miles easy trails with Jeff (44:15) (7:20/m)very hot again and humid

Track 6 X 800 off 200 jog

6 miles total-I did this workout at 10am still quite warm, but better than 2pm yesterday. 1 mile warm-up, a couple strides, 2:37, 2:40, 2:41, 2:41, 2:44, 2:44. 1 mile cool down :) Have to get these faster here lies my weakness.....long reps the cool thing is I love doing these workouts.....so for the next 2 months lots of this work with 3 mile time trials......felt the breathing today not the legs. Right achilles still feels a bit funny but held up.

Track 4 X 800 with 200 jog, very hot and windy.

Track-1 mile warm-up, 4 X 75 strides, 4 X 800 off 200 jog, 2:38, 2:41, 2:42, 2:45. Windy/hot/legs heavy. Cut the workout way too hot may try it again tomorrow. Tweaked right achilles a bit, but kept going on it and it seemed ok.

17:21 Phoenix fitness

Race in Hamilton 2nd place overall

12 X 400 track repetitions

Notre Dame Track, 2 mile warm-up, 4X 100, 12 X 400(400 jog) 71, 71, 71, 72, 72, 73, 74, 74, 72, 73, 72, 74 jog 1 mile cool down

100 mile week

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p.m. 5 miler in 43:52 wet trail run (8:46/m) up the hydro hill and back....100 miles complete, Century #2. I would like to say it was easier but felt pretty much the same

a.m. 7.17 miles easy

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a.m. 7.17 miles in the mud and rain on trails felt good for this one though air is cooler and legs felt good, breathing still a little laboured. 1:01:17 (8:32/m) at 95 miles 5 to go.

p.m. easy 4 roads (88 miles, 12 to go)

p.m. easy road run 4 miles out and back in a downpour....32:53 (8:11/m)
88 miles 12 to go tomorrow

a.m. 12 miles trails hills

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a.m. 12 miler trails hills 1:43:35(8:37/m) breathing not so great and soaked due to the humidity.....it's not pretty, but I'll get the century done (at 84 miles)

p.m. 9 miles easy in short hills

p.m. 9 miles easy in short hills

a.m. 4 miles 28:08 (7:02/m)

a.m. 4 miles 28:08 (7:02/m)

p.m. 6.06 miles, 42:30 (7:01/m)

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pm: 6.06 mile road run with Jeff 42:30 (7:01/m)

a.m. 7 miles trails hills(hydro hill)

easy 7 trails 59:34 a rough patch like last night with Paul, Could be tired from the 6 mile tempo or mileage volume......it's like I am out of breath legs feel okay. Over halfway to 100 miles(53).

p.m. 8 miles easy

easy 8 miles with Paul on trails in 64:00 (8:00/m)