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6:41, 7:09, 7:10, 7:17
6:44, 7:13, 7:13, 6:39
trails into port
finally feeling better after the flu
the past 2 weeks:)
Perry's 100 MPW
Perry's 100 MPW
Calvin Miller tune 🎸
Week 1: 40 miles Mon to Sun (Feb 5-11)
Strava blog
Tuesday, May 13, 2014
Monday, May 12, 2014
Tuesday, May 6, 2014
Sunday, May 4, 2014
5 miles, 36:51 (7:22/m)
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7:39, 7:19, 7:09, 7:13, 7:26
some hillwork on the hydro hill
7:39, 7:19, 7:09, 7:13, 7:26
some hillwork on the hydro hill
Friday, May 2, 2014
Thursday, May 1, 2014
Wednesday, April 30, 2014
6 miles, 39:26 (6:34/m)
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6:29, 6:18, 6:53, 6:28, 6:33, 6:39
6:29, 6:18, 6:53, 6:28, 6:33, 6:39
Monday, April 28, 2014
Saturday, April 26, 2014
Thursday, April 24, 2014
5 miles 35:32 (7:06/m)
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easy with Jeff
hamstring feeling better after
ham strength exercises
easy with Jeff
hamstring feeling better after
ham strength exercises
Monday, April 21, 2014
Saturday, April 12, 2014
7 miler, 45:40 (6:31/m) 30 hill run Effingham
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Effingham 30 hill run
6:08, 6:45, 6:43, 6:28
5:53, 6:44, 6:54
course record by 6 seconds :)
Effingham 30 hill run
6:08, 6:45, 6:43, 6:28
5:53, 6:44, 6:54
course record by 6 seconds :)
Friday, April 11, 2014
Track 8 x 200
1 mile warm-up, strides
8 X 200 full recovery......
33, 33, 32, 32, 33, 33, 33, 33
1 mile cool down
8 X 200 full recovery......
33, 33, 32, 32, 33, 33, 33, 33
1 mile cool down
Thursday, April 10, 2014
Wednesday, April 9, 2014
3 miles, 19:00 (6:18/m)
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6:47, 6:02, 6:07
right knee back to normal and legs feel decent again:)
6:47, 6:02, 6:07
right knee back to normal and legs feel decent again:)
Monday, April 7, 2014
3 easy 20:45 (6:55/m)
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3 miles easy,
6:56, 6:49, 6:57
a week off and the legs not feeling too good:)
still some aches and pains from around the bay....
3 milers will be the theme of the week
hiked the appalachian trail in Atlanta
3 miles easy,
6:56, 6:49, 6:57
a week off and the legs not feeling too good:)
still some aches and pains from around the bay....
3 milers will be the theme of the week
hiked the appalachian trail in Atlanta
Sunday, March 30, 2014
30k 1:57:10 (6:17/m)
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Around the bay 30k
1:57:10 (6:17/m)
5:37, 5:54, 6:05, 6:13, 6:20, 6:13
6:03, 6:18, 6:20, 6:15, 6:12, 6:17
6:16, 6:39, 6:26, 6:01, 6:35, 6:17
.6 4:56.5
results
Around the bay 30k
1:57:10 (6:17/m)
5:37, 5:54, 6:05, 6:13, 6:20, 6:13
6:03, 6:18, 6:20, 6:15, 6:12, 6:17
6:16, 6:39, 6:26, 6:01, 6:35, 6:17
.6 4:56.5
results
Saturday, March 29, 2014
Thursday, March 27, 2014
Wednesday, March 26, 2014
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