6 miles, 41:04 (6:50/m) with Jeff

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7:20, 6:39, 6:50, 6:41, 6:38, 6:51
quite chilly :)

15 miles, 1:41:01, (6:44/m)

with Jeff roads, felt the last 3 miles :)
7:18, 6:40, 6:54, 6:30, 6:40, 6:29, 6:41, 6:35
7:10, 6:51, 6:40, 6:42, 6:36, 6:28, 6:39
first 8 miles
2nd 7 miles

8 miles, 47:53 (5:59/m)

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6:57, 5:48, 5:37, 5:44, 5:41, 5:53, 5:57, 6:11

8 miles, 55:04 (6:53/m) 56 miles for the week

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snowy roads/trails
2nd mile up hydro hill and into rocky four zone at the top
7:15, 8:38(hydro hill, deep snow),
7:01, 6:25, 6:28, 6:29,
6:11(down brock hill), 6:32
56 miles for the week

pm: 4 miles, 26:56 (6:44/m)

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7:27, 6:30, 6:30, 6:24
same run as morning run

am: 4 miles, 27:03 (6:45/m)

7:15, 6:35, 6:30, 6:53
snowy roads :)

8 miles, 54:58 (6:52/m) progression

7:30, 7:30, 6:58, 6:58, 6:46, 6:46, 6:14, 6:14
treadmill

8 miler, 55:47 (6:58/m) with Jeff, roads

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7:22, 6:56, 7:10, 7:01, 6:56, 6:41, 6:47, 6:47
knee brace off/no pain

8 miles 60:50 (7:36/m)

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snow packed trails for 6 miles and 2 on the roads to finish off
7:54, 7:47, 8:05, 8:03, 7:49, 7:14, 7:02, 6:50

8 miles, 50:20 (6:17/m), roads

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6:42, 6:25, 6:13, 6:19, 5:56, 6:11, 6:06, 6:24

8 miles, 55:52 (6:59/m)

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with Jeff, steady
7:35, 7:04, 6:55, 6:58, 6:36, 6:47, 6:40, 7:13

6 miles trails with Jeff, 44:12 (7:22/m)

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7:22, 7:12, 7:14, 7:29, 7:18, 7:32
knee 100% :)

8 miles 55:12 (6:54/m) roads

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out 4 easy back steady with 10 X 100 fartlek
knee a bit clicky first mile and then good
7:35, 6:52, 7:13, 7:01, 6:45, 6:19, 6:46, 6:34

8 miles, 1:10:52 (8:51/m)

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snowy/icy trails
9:21, 9:23, 9:03, 7:55, 8:51, 9:45, 9:11, 7:16
knee didn't really release until last mile :)
Oh well got in my 40 miles for the week:)
4 times 8 miles, 2 times 4 miles and a day off

easy 4 miles, 35:13 (8:47/m)

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easy 4 mile winter trail run, these are pure trails in the snow
knee inflammation, should be good tomorrow
for 8 on the roads and hit 40 miles for the week

8 miles, 59:00 (7:22/m)

out and back 8 miler by runperryrun at Garmin Connect - Details

out slow 4 miles and pick up 4 miles
on the way back icy snowy roads
7:47, 8:00, 8:00, 7:23, 6:51, 6:47, 6:59, 7:07

4 miles, 29:55 (7:28/m)

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good run with Jeff,
icy roads 4 miler hard to get any momentum going
7:39, 7:28, 7:23, 7:18

8 miles trails 1:05:36 (8:12/m)

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7:42, 8:06, 8:11, 8:05, 7:27, 8:16, 8:49, 8:54
a wee bit chilly:)

8 miles 61: 11 (7:39/m)

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out 4 miles and back 4 miles, had some grip on the way out,
but iced over on the way back, so slip sliding away
along snowy/icy trails
8:18, 7:58, 7:12, 7:11, 6:58, 7:22, 7:58, 8:09

4 miles, 36:24 (9:04/m)

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10:43, 9:38, 8:19, 7:38
Knee a problem couldn't really lift it up the first 2 miles and then it loosened up and I had knee lift for the last 2 miles :) Hopefully I just willed away the runners knee:)

200 run 200 walk X 8

200 run 200 walk X 8 knee much improved, repeat tomorrow

Hills

8 X glendale hill/quad routine and gluteus medias routine.....