6 miles, 41:23 (6:53/m)

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6 miles roads with Jeff 41:23 (6:53/m)

5 miles easy

5 miles easy with brother Paul no watch

5 miles roads 30:07 (6:01/m)

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5 miles roads 30:07 (6:01/m) (slush run)
some slippage out there but maintained
a pretty good pace for the conditions felt kinda sluggish
6:15, 6:00, 5:55, 5:57, 5:57

5 miles

5 miles(35:00) (7min/m) 2 on a treadmill and 3 on indoor track at Brock

4 X hydro hill (6.5 miles)

4 X hydro hill (6.5 miles)
Winter is here, did some hill work can't do much else in this stuff roads are a mess :)

7 miles, 47:48 (6:49/m)

7 miles with Jeff on the roads 47:48 (6:49/m)

7 miles roads, 47:11 (6:44/m)

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7 miles roads, 47:11 (6:44/m)
3 hills course, up hydro hill around decew up jackson flats onto pelham to Glendale
6:54, 7:28(hydro hill), 6:32, 6:32, 6:21(down decew), 6:45, 6:34

5 miles 29:29 (5:53/m)

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5 miles roads, 29:29 (5:53/m)
6:01, 6:01, 5:53, 5:47, 5:44.

Track 10 X 1 mile (200 jog)

13 miles total, 10 X 1 mile, with Jeff west park track
800 warm-up, couple strides,
5:58, 5:56, 5:57, 5:56, 6:00, 5:58, 5:57, 5:56, 5:56, 5:55,
1 mile cool down

5 miles 29:53 (5:58/m)

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5 miles 29:53 (5:58/m)
1 mile warm-up, 12 X 400 (30 sec recovery), 1 mile cool down
6:35, 5:41, 5:39, 5:42, 6:13

Road 5 miles 30:38 (6:07/m)

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Road 5 miles 30:38(6:07/m)
6:15, 6:04, 6:05, 6:17, 5:54

5 miles roads 31:29 (6:16/m)

5 miles roads 31:29 (6:16/m)
6:37, 6:08, 6:11, 6:10, 6:22
injuries at bay :)
Liking the adidas sonic

13 miles, 1:31:00 (7:00/m)

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13 miles out and back, with Jeff windy on the way back
1:31:00 (7:00/m)
7:33, 7:15, 6:54, 6:31, 6:36,
6:45, 6:36, 6:58, 6:50, 7:23,
7:07, 7:00, 7:25.

3 miles, 19:47 (6:36/m)

3 miles, 19:47 (6:36/m)
19:47(7:00, 6:13, 6:34)

3 miles steady

3 miles steady, 20:24 (6:48/m)
7:20, 6:35, 6:29
left calf 100%, left achilles is now tweaked