pm: 5 miles, 37:10 (7:26/m)

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with Jeff
7:39, 7:13, 7:23, 7:27, 7:24.

pm: 5 miles trails 37:28 (7:29/m)

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7:26, 7:31, 7:34, 7:21, 7:32
Avg HR: 138 bpm

pm: easy 5.5 miles

pm: easy 5.5 miles with brother Paul trails

am: 5.36 miles Harold Black Park with the Rovernator grass workout

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am: 1 mile warm with Gary - 4 X 100 strides
1 mile(165 bpm)2:36, 2:38 800, 2:36(167 bpm),
800, 2:36 (169 bpm), 800, 2:37(170 bpm),
800, 2:37(170 bpm)
(1 minute rest)
1.25 mile cool down with Stalliono
8:21, 5:36, 5:23, 5:29, 8:32
.36 2:52

pm: 5 miles 34:34 (6:54 /m) trails

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tried to keep Hr 140-150 range
6:45, 6:50, 6:56, 6:57, 7:02
Avg HR: 147 bpm

10.1 miles 82:52 (8:12 m)

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easy run, legs tired
Avg HR: 133 bpm
8:06, 8:49, 8:10, 8:08, 8:00, 7:46, 8:06, 8:28, 7:46, 8:34
.11:54.6

3.3 easy run, 25:46 (7:48/m) 70 miles for week

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3.3 easy run, 25:46 (7:48/m)
7:53, 7:51, 7:42
.3 2:19
Avg HR: 132 bpm
70 miles finito for the week

6.7 miles Track Sean Wade workout

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Track Sir Sean Wade workout
1 mile warm-up, 3 strides,
100/200/300/400 (100 jog recovery) 5 times
19, 38, 60, 78's
1 mile cool down

100's 149/154/156/153 rec 129/134/138/143
200's 158/162/162/163 rec 134/137/136/142
300's 162/165/164/163 rec 138/137/139/142
400's 165/168/167/169 rec 137/142/141/147

4 miles in 30:56 (7:43/m) HR monitor used

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8:15, 8:04, 6:32(149bpm), 8:02
kept it at 130 bmp for 2 miles,
and tried to bring it up gradually over mile 3,
to 149 bpm and then back down to 130 bpm the last mile

am: 11.1 miles 1:32:49 (8:21/m)

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Great trail run with Matt and Richard in the short hills
Deer, racing mountain bikes, and one very steep hill :)
8:25, 7:56, 7:51, 8:24, 8:43, 8:22, 8:18, 9:16, 8:10, 8:49, 7:42
.10, 48.5

pm: trails 5 miles 37:26 (7:29 /m)

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8:20, 7:56, 7:04, 6:51, 7:10

pm: 5 miles, 35:24 (7:04/m)

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with Jeff trails
7:26, 6:49, 6:55, 7:04, 7:06

am: 5 miles, 37:21 (7:28/m)

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Welland trail
8:14, 7:55, 7:28, 6:53, 6:48.

p.m. 5 miles, 38:08 (7:37/m)

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easy the whole way,
easy on the hip flexor no twinges :)

am: 5 miles 36:11 (7:14/m)

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with Gary/Stallionator
Harold Black Park,
800 around each loop
hip flexor okay :)
8:12, 7:36, 7:12, 6:44, 6:23.

pm: 6 miles, 47:37 (7:56/m)

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7:28, 7:37 (left hip flexor)
8:05, 7:45, 8:15, 8:22

pm: 4 miles roads 27:57(6:59/m)

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with Jeff
7:14, 6:49, 6:44, 7:06

pm: 5 miles 35:48 (7:09/m), tired, roads

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7:33, 7:03, 7:14, 7:10, 6:45.

p.m: 5 miles trails, 35:49 (7:09/m)

2.5 miles out 18:43
2.5 miles back 17:06

p.m: 5 miles roads, 32:24 (6:28/m)

6:43, 6:29, 6:28, 6:19, 6:21
capping off 100 miles for the week
Within the 5,5,5 from day to day I focused on the middle 5 miler done on trails for 6 days and on the road the 7th day.....the morning/evening 5 milers were runs that started out slow first 2 miles and progressed to under 7 minute miles the last 3 miles.

middle 5 mile progression (same run each day on trails and the last one on the roads
35:11(7:02/m), 35:00(7:00/m), 33:48(6:45/m),
33:25(6:41/m), 33:11(6:38/m), 33:19(6:39/m)(windy),
32:24(6:28/m) roads

a.m. 5 miles trails 36:11 (7:13/m)

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7:44, 7:38, 7:27, 6:48, 6:26