Track 3 miles, 16:10

1 mile warm-up, 4 x 100 strides
3 miles, 16:10 (5:23/m)
5:26, 5:24, 5:20
1 mile cool down

Track 3 miles 16:30 (5:30/m)

1 mile warm-up
3 miles, 16:30
5:33, 5:32, 5:25
1 mile cool down

5 miles, 28:45 (5:45/m)

roads
5:56/5:48/5:47/5:39/5:36

10 miles, 71:41 (7:10/m)

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on trails with Jeff
7:14, 7:06, 7:09, 7:01, 7:21,
7:13, 6:51, 7:20, 7:20, 7:01

5 miles 29:10 (5:50/m)

progression run on the roads
6:00/5:57/5:51/5:45/5:37

easy 3 miles

trails with Paul:)

5 miles, 32:27 (6:29/m)

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trails 12 mile creek
6:39, 6:27, 6:37, 6:35, 6:05

am: 5 miles, 34:25 (6:53/m)

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7:08, 7:12, 7:04, 6:49, 6:09
12 mile creek trail to martindale

pm: 4 miles, 31:38 (7:54/m)

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on the roads
8:24, 8:01, 8:14, 6:55

100 miles for the week finito:)

1. M
   8
2. T
   16
3. W
   15
4. T
   15
5. F
   15
6. S
   16
7. S
   15

pm: 5.5 miles, 47:53 (8:42/m)

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trails up hydro hill
8:44, 9:40, 8:49, 8:24, 8:07
.5 4:07