9 miles 62:19 (8:01/m)

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9 miles trails/roads 62:19(8:01/m)
7:52, 9:06, 8:11, 7:54, 7:40, 7:58, 7:47, 8:05, 7:40

8 miles trails 1:03:16 (7:54/m)

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8 miles trails 1:03:16 (7:54/m) left achilles achy.
7:56, 9:04, 8:28, 7:59, 7:16, 7:35, 7:17, 7:34

9 miles trails 1:10:51, (7:52/m)

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9 miles trails 1:10:51, (7:52/m)
7:59, 9:12 (hydro hill) 7:53, 7:24, 7:34, 8:20, 7:02, 7:43, 7:35

3 miles

3 miles pool run

3 miles pool run

3 miles pool run

Track 12 X 400 (100 jog)

6 miles total, with Jeff high humidity, 12 X 400 with 100 jog recovery, 76, 77, 76, 76, 77, 76, 76, 76, 77, 76, 76, 72, 1 mile warmup, strides, 1 mile cool down

pool run 3 miles

easy pool run.

6 miles 43:48 (7:17/m)

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6 miles in Port with Paul 43:48 (7:17/m)

6 miles total 39:53 (6:38/m) Effingham

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6 miles total 39:53 (6:38/m)
3 uphill in Effingham warm-up, 6:31, 7:07, 7:29
3 steady state 6:09, 6:06, 6:27 through Effingham hills

Track 400, 800, 1200, 1200, 800, 400 (200 jog recovery)

6 miles total, Track 400 (78), 800 (2:38), 1200 (3:58), 1200 (3:58), 800 (2:38), 400 (71) Recovery 200 jog, 1 mile warm-up, strides, 1 mile cool down

3 miles pool run

5 easy, 36:51 (7:22/m)

5 miles, 36:51 7am and still too hot for a long run.

3 miles, 21:08 (7:02/m)

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3 miles roads, 21:08 (7:02/m) 7:21, 6:42, 7:02

8 miles total (3 within steady state)

8 miles total, 3 mile warm-up, 3 miles steady state 6:10, 6:12, 6:18
2 mile cool down deer flies unreal on the trails....

5 miles trails, 35:56 (7:11/m)

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5 miles with Jeff trails, 35:56 (7:11/m) very hot

Track 12 X 300 (100 jog)

12 X 300 (100 jog) 56, 56, 56, 56, 55, 56, 56, 56, 56, 55, 55, 52 1 mile warm-up, strides,
1 mile cool down

3.5 miles easy trails with Polly

11 miles trails 1:22:38 (7:30/m)

11 miles trails 1:22:38 (7:30/m)

Track, 4 X 1200, 4:00, 4:00, 4:00, 4:00 (400 jog recovery)

Track, 4 X 1200, 4:00, 4:00, 4:00, 4:00 (400 jog recovery) very tough to hit my times, very windy, legs were tired and breathing a bit laboured.....1 mile warm-up, strides, 1 mile cool down

2 miles w/u, 4 miles steady state, 6:41/6:26/6:23/6:44, 2 miles cool down

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Trails, 2 miles w/u, 4 miles steady state, 6:41/6:26/6:23/6:44, 2 miles cool down 4 X 100 strides football field.
Total 8 miles 59:38 (7:26/m)