7 miles on the roads 53:50 (7:41/m)

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7:33, 7:26, 8:10, 8:01, 7:29, 7:18, 7:47
strides

3 mile time trial 16:36 (5:32/m)

1 mile warm-up, strides 3 miles, 16:36 (5:32/m) on the track, mile 1 in 5:30, 2 miles 11:00, 3 miles 16:36 1 mile cool down, hamstring held up but no pushing the last mile:)

14 miles, 1:35:49 (6:50/m)

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roads and trails
7:17, 6:51, 6:58, 6:55, 6:51, 6:50, 6:48,
6:49, 6:35, 6:49, 6:33, 6:55, 6:49, 6:39
Avg HR: 144 bpm