Track 3 X 800

1 mile warm-up, 5 strides, 3 X 800 (200 jog) 2:40, 2:38, 2:38 1 mile cool down

easy 4 miles

easy 4 miles legs not firing today at all

track 200/300/400 X 5

Track, 1 mile warm-up, 5 strides, 200/300/400 X 5 100 jog mixed it up a bit
38's/59's/79's last one 76
1 mile cool down

3 miles 16:58

3 miles in 16:58 on the track

6 miles trails 39:39 (6:36)

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6 miles trails 39:39 (6:36)
7:26, 6:36, 7:03, 6:05, 6:08, 6:18

3 miles

pool run

6 miles easy trails

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6 miles easy, 49:00 (8:09/m) recovery run, cutting down on the distance and getting more quality

12 X 400 Track (100 jog recovery)

1 mile warm-up, 5 strides, Track 12 X 400 (100 jog)
79, 79, 79, 79, 79, 79, 79, 79, 79, 79, 79, 76,
1 mile cool down

12 miler 1:22:34 (6:52/m)

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12 miler 1:22:34 (6:52/m) with Jeff first 5 miles roads next 7 miles trails
7:09, 6:48, 6:47, 6:42, 6:50, 6:49, 7:06, 6:46, 6:49, 7:02, 6:58, 6:40

Track 1000, 1000, 800, 800, 800, 400

Track - 1 mile warm-up, 5 strides, 1000-3:28(200 jog) 1000-3:28 (200 jog), 800-2:46 (200 jog), 800-2:46 (200 jog), 800-2:46 (100 jog) 400-79 1 mile cool down

3 miler, roads, 17:29 (5:49/m)

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3 miler roads, 5:57, 5:39, 5:50 = 17:29(5:49/m)

6 miles trails 39:08 (6:31)

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6 miles on trails 39:08 (6:31/m), 7:16, 6:26, 6:40, 6:07, 6:14, 6:21

pool run easy

pool run 20 minutes

Track 12 X 400 (100 jog), 47 miles for the week

Track 12 X 400(100 jog rec) 1 mile warm-up 5 strides with Jeff, 81, 81, 81, 82, 81, 81, 81, 81, 81, 81, 81, 79, 1 mile cool down.

12 miler, 1:25:38 (7:08/m)

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12 miler with Jeff roads trails, 1:25:38 (7:08/m)
7:11, 8:05 (hydro), 6:58, 7:04, 7:07, 7:09, 6:56, 6:59, 6:55, 7:09 6:55, 7:02

Track 5 X 1000 (200 jog)

6 miles total, Track with Jeff, 1 mile warm-up, 5 strides, 5 X 1000 (200 jog) 3:29's, 1 mile cool down