Track 4 X 400 (400 rec)

1 mile warm-up, strides,
4 X 400 (400 jog recovery)
70, 70, 70, 70.
1 mile cool down

Track 2 X 800 (2:30, 2:30)

Went to the track but cut workout short, track team was using the track
will go at again tomorrow on my home track
2 mile warm-up, strides 2 X 800 (2:30, 2:30) 1 mile cool down

7 miles (3 X 1 mile road)

3 mile warm-up easy on trails, strides, 3 X 1 mile,
5:17, 5:22, 5:36, 1 mile jog

pm 5 miles 33:35 (6:42/m)

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pm 5 miles 33:35 (6:42/m)
7:01, 6:56, 6:36, 6:35, 6:20

am trail 5 miler 36:51 (7:22/m)

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am 5 miler 36:51 (7:22/m)
7:46, 8:18(hydro hill), 7:21, 6:20, 7:02

Pm 5 miler 33:40 (6:44/m)

Pm 5 miler 33:40 (6:44/m)
7:01, 6:54, 6:36, 6:42, 6:25

Am 5 miles 34:14 (6:50/m)

Am 5 miles 34:14 (6:50/m)
7:11, 6:59, 6:46, 6:34, 6:42

10 miles

Am 5 miles 36:36 (7:19/m)
7:27, 7:27, 7:15, 7:05, 7:17
Pm 5 miles 36:15(7:15/m)
7:20, 7:10, 7:14, 7:12, 7:15

10 miles

Am 5 miles 35:30(7:06/m)
7:20, 7:18, 7:03, 6:49, 6:56

Pm 5 miles 35:15 (7:03/m) (8 x 1 min pickups)
7:17, 7:16, 7:06, 6:47, 6:45

Am: 5 miles easy 35:14 (7:03/m)

Am: 5 miles easy 35:14 (7:03/m)
7:18, 6:58, 6:56, 6:52, 7:06

5 miles, 32:52 (6:34/m)

Pm: 5 miles, 32:52 (6:34/m) steady state
6:43, 6:28, 6:29, 6:31, 6:38

5 miles 32:46 (6:33/m)

Am 5 miler 32:46 (6:33/m)
6:39, 6:29, 6:31, 6:28, 6:36

10 miles

Am 5 miles 34:30 (6:56/m)
7:19, 7:12, 6:55, 6:43, 6:32
Pm 5 miles 33:00 (6:36/m)
6:46, 6:33, 6:27, 6:31, 6:39

5 miles easy 35:56 (7:11/m)

5 miles with Jeff easy 35:56 (7:11/m)

Hilly 8 miles 52:45 (6:35/m)

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8 miles 52:45 (6:35/m) 4 out up into effingham and 4 back down effingham
6:37, 7:02, 7:10, 6:57, 6:09, 6:04, 6:07, 6:33

8 miles, 51:37 (6:27/m)

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8 miles, 51:37 (6:27/m) 4 out steady, 4 back pick up
6:52, 6:33, 6:38, 6:40, 6:13, 6:13, 6:13, 6:09

4 miles roads, 27:54 (6:57/m)

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4 miles with Jeff, 27:54(6:57/m)
7:09, 6:51, 6:54, 6:54

Windy shamrock run

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Windy shamrock run 4.5 miles
5:29, 5:58, 6:47, 6:43
3:08