3 miles, 22:50 (7:36/m)

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7:54, 7:20, 7:33

6 miles, 42:57 (7:09/m)

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2.5 miles easy, (10 X 1 min fast, 1 min jog) 1 mile easy
7:26, 7:18, 7:18, 7:07, 6:57, 6:47

easy 3, 24:40 (8:13/m)

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8:04, 8:12, 8:20

6 miles 43:38 (7:16/m)

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roads with Jeff
7:32, 7:12, 7:18, 7:05, 7:15, 7:13

9 miles, 1:04:47 (7:11/m)

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easy on the roads
7:25, 7:01, 7:24, 7:24, 7:15, 7:05, 7:11, 6:52, 7:04

7 miles (4 X 1200 within)

1 mile warm-up some striders...
4 X 1200 off 2 minutes
progression 4:26, 4:23, 4:19, 4:13
4 mile cool down

2:11:24 for coolsaet (hit 1:31:34 @30k 2:08 pace) 6th overall

12 miles, 1:28:27 (7:22/m)

roads/trails/hills
7:43, 7:03, 7:11, 8:24 (hydro hill) 7:12, 7:19,
7:33, 6:51, 7:48(decew hill), 7:14, 6:57, 7:07
garmin stats

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

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with Jeff on the roads,
1 mile easy, did 10 X 1 min hard 1 easy, 1 mile easy
7:39, 6:48, 6:54, 6:38, 7:21

5 miles, 31:42 (6:20/m)

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6:26, 6:13, 6:15, 6:20, 6:24
icy roads hard to grip the roads, winter running begins

56 miles for the week

Build 1 complete 42, 49, 56 miles the past 3 weeks,
now for an easy week and then back to another build
of 9 miles, 10 miles 11 miles (63, 70, 77)

8 miles, 57:45 (7:13/m)

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7:05, 7:03, 7:22, 7:42, 7:14, 7:14, 7:01, 6:59

8 miles, (7:16/m)

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trails with Jeff into port and back
7:15, 7:12, 7:45, 7:31, 6:58, 7:12, 7:21, 6:55

8 miles, 57:41 (7:12/m)

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7:26, 6:58, 7:04, 7:16, 7:13, 7:09, 7:13, 7:17
http://connect.garmin.com/activity/407448270

8 miles, 61:49 (7:43/m)

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easy wet trail run 
7:37, 7:47, 8:03, 7:49, 8:15, 7:48, 7:25, 6:59 

8 miles, 53:11 (6:38/m)

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trails to port (10 X 1 min pick ups within)
6:46, 7:06, 6:23, 6:42, 6:23, 6:42, 6:49, 6:15

8 miles, 54:57 (6:52/m)

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trails out to port
10 minutes on 5 minutes easy,
got in 3 of them and the last mile for the 4th
6:53, 7:05, 6:52, 6:52, 6:41, 6:44, 7:13, 6:31

8 miles, 51:34 (6:26/m)

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Welland paved trail,
very windy the last 4 miles
6:36, 6:19, 6:19, 6:31, 6:41, 6:29, 6:28, 6:05

The build

trying a build of 6, 7, 8 milers
spread over 3 weeks to get back fitness

2 weeks complete

week 1
6, 6, 6, 6, 6, 6, 6 = 42 miles
6:44's fastest run (roads)

week 2
7, 7, 7, 7, 7, 7, 7 = 49 miles
6:33's fastest run (trails)

7 miles, 50:21 (7:11/m)

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trails with Jeff, windy
7:20, 7:06, 7:20, 7:06, 7:23, 7:01, 7:01