6 miles, 44:26 (7:24/m)

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easy with Jeff trails
7:37, 7:51, 8:04, 7:08, 7:39, 7:05

Track 8 X 600 off 30 sec recovery

1 mile warm-up, strides
8 X 600 off 30 sec
2:02, 2:02, 2:01, 2:00
1:59, 1:59, 1:59, 1:58
1 mile cool down

8 miles, 54:16 (6:47/m) trails

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trails into port and back Stalliono chase run route
7:09, 7:11, 6:37, 6:42
6:18, 6:45, 6:52, 6:40

Track 8 X 600 off 1 min

1 mile warm-up, 4 strides
8 X 600 off 1 min
1:58, 1:58, 1:58, 1:58
1:57, 1:57, 1:57, 1:57
1 mile cool down

4 miles, 29:40 (7:25/m)

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7:26, 7:25, 7:12, 7:35

6 easy on trails

Track 12 X 400 :)

1 mile warm-up, strides
12 X 400 (1 min rec)
79, 79, 78, 78,
77, 77, 77, 77
77, 76, 76, 75
1 mile cool down

6 miles, 44:01 (7:20/m)

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7:33, 7:24, 7:29, 7:28, 7:03, 6:59
easy 6 with Jeff on trails

4 miles

1 mile warm-up strides
8 X 200 in 33/34
1 mile cool down

8 miles, 55:54 (6:59/m)

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7:05, 7:43, 6:56, 7:01,
6:37, 6:41, 6:47, 6:57
3 hills, hydro, jackson flats, glendale