7 miles, 52:46 (7:31/m)

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7 miles, 52:46 (7:31/m) 3 easy 3 steady, 1 easy
7:54, 9:27, 8:13, 6:34, 6:26, 6:15, 7:51

6 miles easy

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6 miles 48:17 (8:02/m) easy recovery run on trails
7:48, 9:10, 8:09, 7:46, 7:25, 7:55

5 miles trails 36:01 (7:11/m)

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5 miles trails up hydro hill in 36:01 (7:11/m)
18 X 1 min fast 1 min jog recovery within the run.
7:02, 7:58 (hydro hill), 6:59, 6:47, 7:09