easy 6 miles roads

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6.05 miles easy in Port 45:31 (7:31/m)

12 miles trails 1:22:19 (6:51 /m)

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12 miles with Jeff trails 1:22:19 (6:51 /m)
7:16, 6:35, 6:41, 7:13, 6:32, 6:58, 6:36, 6:51, 6:37, 6:59, 6:55, 6:57

easy 10 miles, 1:14:59 (7:30/m)

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easy 10 miles leaf covered trails, 1:14:59 (7:30/m)
7:16, 8:05, 7:16, 6:53, 7:04, 7:35, 7:09, 7:41, 7:32, 8:21

5 miles 28:58 (5:47/m)

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5 miles 28:58 (5:47/m)
6:07, 5:49, 5:44, 5:41, 5:33

10 X 400 (30 sec recovery) roads

1 mile warm-up, 10 X 400 (30 sec recovery) roads, 1 mile cool down

easy 6 miles

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easy 6 miles, (7:38/m)
7:21, 7:38, 8:12, 7:25, 7:44, 7:25

12 miles, 1:25:05 (6:45/m)

rockway by runperryrun at Garmin Connect - Details
12 miles with Jeff into rockway 1:25:05 (6:45/m)
7:21, 6:49, 6:43, 6:20, 7:16, 7:06, 6:39, 6:29, 6:34, 6:18, 6:33, 6:49

late night 5 miler, 29:27 (5:53/m)

southend 5 miler by runperryrun at Garmin Connect - Details
2nd 5 miler, 29:27 (5:53/m)
6:09, 5:58, 5:51, 5:41, 5:43

afternoon 5 miler 29:20 (5:52/m)

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5 miles fast on the roads in Pelham, 29:20 (5:52/m)
5:53, 5:52, 5:48, 5:56 (uphill on 5th street louth) 5:48
1 mile cool down

6 miles roads 42:00 (7min/m)

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6 miles with Jeff, 42:00, 7:00/m
7:20, 6:49, 7:09, 7:00, 6:53, 6:43

8 miles trails easy

8 miles trails easy

10 X 400 (30 sec rest) VO2 max work

1 mile warm-up, 10 X 400 (30 sec rest) VO2 max work, 1 mile cool down

10 miles roads 1:08:49 (6:53/m)

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10 miles with Jeff on the roads out to Rockway and back
1:08:49 (6:53/m)
7:36, 7:06, 6:54, 6:54, 7:02, 6:31, 6:32, 6:39, 6:44, 6:45

5k 17:40 8th overall

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Jackolanern 5k, went out faster than usual, paid for it,
anyhow 17:40 8th overall

3 miles easy and strides

2 miles steady 11:59

roads, 1 mile easy, 2 miles steady 5:59, 6:00

10 X 200 roads

1 mile warm-up, 10 X 200, 1 mile cool down

3 X 1 mile roads 5:30/5:30/5:29

6 miles total, 1 mile warm-up, some strides, 3 X 1 mile 3 min rest 5:30, 5:30, 5:29 on road/lockhart, 2 mile cool down

easy 7.5 miles with Paul

5.02 miles roads 33:10 (6:37/m)

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5.02 miles roads 33:10 (6:37/m)
6:48, 6:30, 6:35, 6:57, 6:12