a.m. 10 miles 1:21:12 (8:01/m)

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a.m. 10 miles 1:21:12 (8:01/m) trails 6 pick ups pole to pole
Avg HR: 145 bpm

p.m. 4.51 miles 40:23 (8:57/m)

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p.m. 4.51 miles 40:23 (8:57/m) trails up hydro hill 4 X 50 fartlek
Avg HR: 144 bpm

a.m. 10 miles, trails/roads, 1:18:06 (7:48/m)

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a.m. 10 miles, trails/roads, 1:18:06 (7:48/m)
Avg HR: 148 bpm 15 X 50m fartleks

13 miles-1:34:53 (7:17/m)

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13 miles with Jeff up the hydro hill and out merritville to seburn to cataract/decew and down the hydro hill out lockhart and Glenridge riverview in 1:34:53 (7:17/m)

5 easy

5 miles easy in Port with Polly (Bro) good run

6.02 miles flat roads 42:32 (7:03/m)

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6.02 miles with Jeff 42:32 (7:03/m)

4 miles (7:10/m) effingham

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4 miles 28:43(7:10/m) 3 X 50 speed drill

3 miles easy

18 miles easy

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18 miles easy, snow and wind, not much you can do about pace. Got it in.

shamrock run 8k

Untitled by runperryrun at Garmin Connect - Details 2 mile warm-up strides, 8k shamrock run, mile 1, 5:20, mile 2, 5:40, mile 3, 6:00 wicked wind the last 2 miles
30:30 final time calf 100%!!!!
http://score-this.com/2011races/run/110305ShamrockResults.pdf

3 miles, 22:30(7:30/m)

Finally able to run pain free, calf knot seems to be gone.
7:50/ 7:00 / 7:40

5 miles easy