10 miles easy, 100 meter strides X 8

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10 miles trails 1:18:10 (7:48/m), 8 X 100 grass field strides

Track 6 X 800 (200 jog)

Track 6 X 800 (200 jog) 2:38, 2:37, 2:38, 2:38, 2:37, 2:36, 1 mile warm-up strides, 1 mile cool down

12 miles trails

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12 miles on trails with Jeff, not feeling too great, time to refuel.
1:31:17 (7:36/m)

pool run

pool run 3 miles

Track 12 X 400 (100 jog)

1 mile warm-up strides Track 12 X 400 (100 jog) 75, 77, 77, 77, 77, 77, 77, 77, 77, 77, 77, 74 1 mile cool down

Track 2 X 1.5 miles

Late night(10pm) Track workout 2 X 1.5 miles 8:36, 8:11, 1 mile warmup-strides and cool down

Track 4 X 1200, 4:00, 3:59, 4:00, 4:00

Track 4 X 1200 (400 jog) 4:00, 3:59, 4:00, 4:00
1 mile warm-up 5 strides 1 mile cool down

12.24 miles 1:27:34 (7:09/m)

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12.24 miles roads trails 1:27:34 (7:09/m)
7:28, 6:57, 6:49, 7:00, 6:43, 6:52, 6:59, 7:16, 8:55(hydro hill), 7:12, 6:57, 6:42

6 miles 41:34 (6:55/m)

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6 miles with Jeff, 41:34 (6:55/m)

2 X 1.5 miles roads

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3 miles total 2 X 1.5 miles 8:48, 8:28 on the roads Decew rd Merrittville

10 miles trails 1:16:07 (7:36/m)

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10 miles trails 1:16:07 (7:36/m)

10.35 miles, trails 1:18:37

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10.35 miles, trails 1:18:37
1, 8:22, 2, 8:17, 3, 7:07, 4, 7:03, 5, 6:53, 6, 7:32, 7, 7:55, 8, 7:58, 9, 7:27, 10, 7:26

5k 17:32 Salmon run, 2nd overall

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Race Salmon run, 1km 3:17, 2k 3:27, 3k 3:30, 4k 3:30, 5k 3:35. 2nd overall, hot humid

easy 4 trails race prep

easy 4 trails 8:00/7:20/6:50/6:50=29:00

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

9 miles 1:04:31(7:10/m) (middle 3, 17:47)

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9 miles 1:04:31(7:10/m) (middle 3, 17:47)
7:33, 8:29(hydro hill),7:19, 5:50, 5:59, 5:58, 7:43, 7:19, 8:16