5 miles, 36:32 (7:18/m)

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a.m. 5 miles, 36:32 (7:18/m) trail run with Jeff
7:20, 7:00, 7:21, 7:09, 7:39

Track 10 X 200 (200 rest)

1 mile warm-up, strides
10 X 200 (200 jog recovery)
32, 33, 32, 31, 32, 32, 31, 31, 31, 30
1 mile cool down
Day 1 of video 1 http://vimeo.com/4752171

Track 6 X 600

2.5 mile warm-up
Track 6 X 600 (200 jog)
1:50, 1:50, 1:53, 1:51, 1:51, 1:54
left calf iffy so cut it at 6

5 miles easy, 35:06 (7:01/m)

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5 miles easy with Jeff, 35:06 (7:01/m)
6:58, 6:49, 7:00, 7:03, 7:11

9 miles trails/roads 59:19 (6:35/m)

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9 miles 59:19 (6:35/m)
6 miles trails steady, 3 miles pick up roads
7:20, 7:22, 6:47, 6:40, 7:02, 6:49, 5:41, 5:47, 5:44

4.5 miles easy trails, 33:06 (7:20/m)

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easy trail run with Jeff, 33:06 (7:20/m)
7:38, 7:21, 7:30, 7:01, 3:34

9 miles trails, 62:33 (6:57/m)

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9 miles trails, 62:33 (6:57/m)
7:22, , 7:25, 6:51, 6:52, 6:47, 6:35, 6:58, 6:34, 7:04

Track 12 X 400 (200 jog)

1 mile warm-up, 4 strides, 12 X 400 (200 jog recovery)
74, 74, 74, 73, 73, 73, 73, 73, 73, 73, 73, 73
1 mile cool down

9 miles on trails, 60:57 (6:46/m)

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9 miles on trails, 60:57 (6:46/m)
Finally a well tuned trail run, clipped along pretty good,
7:20, 7:32, 6:34, 6:35, 6:45, 6:22, 6:41, 6:08, 6:53

9 miles on trails, 1:08:30 (7:37/m)

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9 miles on trails, 1:08:30 (7:37/m)

7:39, 7:55, 7:18, 7:16, 7:47, 7:17, 7:39, 7:19, 8:15

9 miles, 63:41 (7:04/m)

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9 miles, 63:41, (7:04/m)
6 miles easy on trails, 3 miles pick up on the roads
7:27, 8:29, 7:22, 7:24, 7:44, 7:53, 5:46, 5:36, 5:55

Track 8 X 400

1 mile warm-up, strides, Track 8 X 400 (200 jog) 77, 79, 79, 79, 78, 78, 78, 78

9 miles easy trails

9 miles easy trails

9 miles 1:08:07 (7:34/m)

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9 miles 1:08:07 (7:34/m)
7:26, 8:18, 7:09, 7:12, 7:50, 7:41, 7:44, 7:03, 7:38

9 miles trails 1:09:40 (7:44/m)

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9 miles trails 1:09:40 (7:44/m)
7:38, 8:23, 7:23, 7:37, 8:05, 7:30, 7:58, 6:59, 8:02

9 miles easy on trails, 1:12:57(8:02/m)

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9 miles easy on trails, 1:12:57(8:02/m) left achilles achey, ice ice :)
7:45, 9:00, 7:56, 7:30, 8:12, 8:23, 8:19, 7:31, 8:13

4 miles easy

4 miles easy

8 miles 54:20 (6:47/m)

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8 miles roads in the rain 54:19 (6:47/m)
legs not too spry,
7:09/6:45/6:38/6:41/6:45/6:39/6:51/6:46