6 miles, 5 of it in 30:58 (6:11/m)

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5 miles steady state, 30:58, (6:11/m) 1 mile cool down
6:13/6:13/6:00/6:13/6:15
Avg HR: 169 bpm

13 miles, 1:30:53, 6:59/m

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13 miles with Jeff roads 1:30:53, 6:59/m
Avg HR: 153 bpm

5 miler roads 32:13 (6:26/m)

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Steady 5 miler roads 32:13 (6:26/m)
6:46/6:25/6:23/6:18/6:17
Avg HR: 173 bpm