p.m: 5 miles trails, 33:25 (6:41/m)

17:00 out 16:25 back

a.m. 5 miles (7:58/m)

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Welland trail towards Notre Dame
8:29, 7:51, 7:56, 8:06, 7:26.

p.m. 5 miles 39:23

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7:47, 7:24, 8:03, 8:04, 8:00
2 beers before run :)

p.m. 5 mile trail run, 33:48 (6:45 /m)

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6:59, 6:37, 6:49, 6:43, 6:37.

a.m. 5 miles 36:07 (7:13/m)

on cinder track

pm: 5 miles, 36:38 (7:19/m)

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7:40, 7:09, 7:03, 7:27, 7:16

p.m. 5 miles trails 35:00 (7:00/m)

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7:01, 6:58, 7:14, 7:08, 6:36.

a.m 5 miles, 36:11 (7:14/m)

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a.m 5 miles, 36:11 (7:14/m) in Welland on paved trail 
7:55, 7:17, 7:27, 7:06, 6:22

p.m. 5 miles 34:17, (6:51/m)

pm: 5 miles, 35:11(7:02/m) trails

trails up the hydro hill to 2.5 miles and back.
2 minutes on 1 minute off

am: 5 miles, 35:44 (7:08/m)

a.m: 5 miles with Jeff, roads, 35:44 (7:08/m)

10 miles 69:59

10 miles 69:59, with sir Shane Lavell, speedster Matt West, and Mr Form Richard Ayotte
Brock U, merittville, decew, out cataract rd to holland brown fence and back.
Hot one out there even at 7am and a few wee hills:)

3 miles roads 17:13

3 miles roads 17:13

3 miles steady progression, 17:20

3 miles track steady progression, 17:20
6:09, 5:48, 5:23

45 minutes easy

Track 8 X 600 (200 jog rec)

1 mile warm-up, 4 X 150 strides
Track 8 X 600 (200 jog rec)
1:53, 1:50, 1:50, 1:51
1:51, 1:52, 1:51, 1:51
1 mile cool down

5 miles

1 mile warm-up, 3 miles steady, 6:04, 5:54, 5:44 (17:42)
1 mile cool down (8 X 100)

45 minutes steady

45 minutes steady, garmin watch strap broken, back to the old no GPS timex
legs a bit sore

Track 12 X 400 (200 jog)

1 mile warm-up, 4 X 150 strides
12 X 400 (200 jog recovery)
72, 73, 74, 75,
74, 74, 73, 73,
74, 73, 73, 72
1 mile cool down
left knee solid :)

pool run

pool run, 21 minutes, left knee problem

4th week of 60 miles complete

6.5 miles total
2 mile warm-up, 4 X 150 strides
4 X 400 (full recovery)
78, 78, 76, 76
3 mile cool down

9 miles trails with Jeff, 65:40 (7:17/m)

9 miles trails with Jeff, 65:40 (7:17/m)

Easy 8 miles trails, 62:19 (7:47/m)

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Easy 8 miles trails, 62:19 (7:47/m),
after golfing 18 at 20 valley with Jer, Polly and Pedro,
a wee bit hot ;)
8:42(satellite problem)
7:56, 7:43, 7:44, 7:43, 7:19, 7:19, 7:48

6.69 miles, 45:57 (6:52/m)

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6.69 miles, 45:57 (6:52/m) with Jeff
7:01, 6:44, 6:38, 6:55, 6:49, 6:59
4:48.3 0.69

Track 200/300/400 X 5 (100 jog recovery)

10 miles total
2.5 mile warm-up, 4 X 150 strides
5 X 200/300/400 (100 jog recovery)
38's, 58's, 78's
3.5 mile cool down

10 miles, 73:38 (7:21/m)

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10 miles, 73:38 (7:21/m)
in Effingham hills,
7:32, 7:41, 7:18, 7:22, 7:21,
6:48, 7:01, 7:26, 7:28, 7:35.

Track 200/300/400 X 5

10 miles total
2.5 mile warm-up, 4 X 150 strides
5 X 200/300/400 (100 jog recovery)
38's, 58's, 78's
3.5 mile cool down

9 miles trails with Jeff, 68:11 (7:34/m)

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9 miles trails with Jeff, 68:11 (7:34/m)
7:46, 8:45, 7:30, 7:21, 7:01, 7:15, 7:22, 7:39, 7:26
3rd week of 60 miles complete
40, 40, 40, 40, 50, 50, 50, 50, 50, 60, 60 , 60

9 miles 66:07 (7:20/m)

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9 miles 66:07 (7:20/m)
High humid heat at 9pm still,
trails/roads combo
8:02, 9:07(hydro hill), 7:15, 7:29
6:58, 6:59, 6:38, 6:50, 6:42