14.5 miles 1:38:04 (6:46/m)

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14.5 miles 1:38:04 (6:46/m)with Jeff
7:01, 6:39, 6:42, 6:48, 6:43, 6:39, 6:55,
6:46, 6:46, 6:55, 6:45, 6:56, 6:38, 6:33,
3:13 (1/2 mile) left calf knot, iced it right after.

3 miles 18:36 (6:12/m)

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3 miles 18:36 (6:12/m)
6:13, 6:07, 6:13
Winter is here, slip slide away, very hard to run fast with ice under the snow covered roads.

7 miles, 48:00 (6:51/m)

7 miles (6:51/m) on the roads with Jeff, legs a little heavy.

easy 5 miles

easy 5 trails with Paul :)

5 miles, 31:06 (6:13/m)

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5 miles, 31:06 (6:13/m)
6:32, 6:14, 6:12, 5:59, 6:07

10 miles, Brock hill X 8

10 miles, Brock hill X 8, 1 mile warm-up,
8 X the Brock hill (800 meters), recovery jog down,
1 mile cool down

14 miles, 1:36:04 (6:51/m)

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14 miles with Jeff into rockway, out to hiway 8
1:36:04 (6:51/m)
7:14, 6:50, 6:48, 6:48, 7:32, 6:41, 6:29, 6:41, 6:59, 6:48, 6:52, 6:47, 6:40, 6:46

3 miles 16:59

1 mile warm-up, strides, 3 miles on the track, 16:59
5:35, 5:42, 5:42
1 mile cool down

7 miles 47:37 (6:48/m)

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7 miles 47:37 (6:48/m) with Jeff
7:02, 6:38, 6:44, 6:48, 6:57, 6:54, 6:30

5 miles 32:24 (6:28/m)

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5 miles 32:24 (6:28/m) on the roads,
legs tired today, a lot warmer than yesterday.
6:42, 6:22, 6:18, 6:29, 6:29

5 miles 32:36 (6:31/m)

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5 miles 32:36 (6:31/m)Took me 5 miles until body was warm, winter is here :)
6:57, 6:31, 6:20, 6:23, 6:22

Track 12 X 400 (200 jog)

Track work out on lightly snow covered track,
pretty crisp and chilly out, but good for Jan
1 mile warm-up, 4 strides, 12 X 400 (200 jog)
78, 77, 77, 76, 76, 76, 77, 76, 76, 77, 77, 76
1 mile cool down

3 miler New years run 17:10

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Very windy 3 miles 17:10, 4th overall
5:59, 5:53, 5:17

3 miles (19:58) 6:40/m 6 X 100 strides

Boxing day 10 miler 60:11, (6:02/m) 17th overall

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Boxing day 10 miler 60:11, (6:02/m)
17th overall

2010 2011
5:58 5:47
5:51 5:44
5:55 5:54
6:07 5:49
6:12 5:59
6:13 6:16
5:53 6:03
6:37 6:34
5:55 5:44
5:58 5:49

3 miles 21:00

3 miles easy, strides

Wed 3 miles easy strides

10 miles roads 61:11 (6:07/m)

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10 miles roads 61:11 (6:07/m)
6:17, 6:00, 5:59, 6:17, 6:14, 6:08, 6:12, 6:10, 6:05, 5:43

6 miles 40:11(6:42/m)

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6 miles with Jeff roads 40:11(6:42/m)
7:27, 6:38, 6:27, 6:16, 6:15, 7:05

6 miles 41:42 (6:55/m)

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6 miles with Jeff 41:42(6:55/m)
7:18, 6:26, 6:50, 7:02, 7:08, 6:46

3.5 miles easy with Paul

easy 7.5 miler, 57:58 (7:44/m)

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easy 7.5 miler, 57:58 (7:44/m)
7:48, 8:56, 7:19, 7:17, 7:08, 7:33, 7:35, 4:18(1/2 mile)

10 miles 63:44 (6:22/m)

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10 miles with Jeff, 63:44 (6:22/m) windy windy windy, roads legs felt solid, breathing well, too bad it was so windy, couldn't gauge my fitness.
6:13, 6:09, 6:03, 5:55, 6:17, 6:36, 6:49(wind), 6:20, 6:27, 6:50(wind)
2 mile cool down

6 miles, 40:49 (6:48/m)

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6 miles 40:49 (6:48/m) with Jeff on the roads
7:03, 6:27, 6:38, 7:01, 6:55, 6:41