hillwork, 1 hour, 7.06 miles

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1 hour of hills, 7.06 miles (8:29/m)
1 mile warm-up,Hydro hill beginning of railing to the top 5 times, then ran the bottom portion on pavement the railing 5 times, then 5 X 100 strides....and back in 1 mile cool down.
8:01, 8:32, 8:23, 9:00, 8:48, 8:43, 8:07
.06, 25.6

13 miles, 1:40:51 (7:45/m)

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easy run
shake out the legs from the track yesterday
trails too wet still, so trails and roads combination today
a lot of mud:)
7:58, 8:18, 8:06, 7:49, 7:25, 7:26,
7:34, 7:39, 7:34, 7:37, 7:47, 7:37, 7:53

12 miles at the track

12 miles total

3 mile warm-up, strides within last mile 150's X 4
8 X 200(200 jog) 38, 38, 38, 37, 36, 36, 36, 36
400 jog
4 X 800(400 jog) 2:45, 2:45, 2:45, 2:45
3.5 mile cool down and drills