easy 4 with some strides

8 easy

easy 8 with some hills

Track 12 X 400 off 30

1 mile warmup, strides
12 X 400 off 30 sec recovery
80/79/79/78
79/78/79/77
79/78/78/77
1 mile cool down
Ran into Jeff Lockyer at the track :)
Coaching his son for track in grade 5 ran a 400 in 70:)

8 miles, 50:39 (6:19/m)

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trails to port and back
6:24, 6:37, 6:11, 6:27
5:59, 6:22, 6:32, 5:55

track 8 X 200

1 mile warm-up strides
8 X 200 full recovery
34, 33, 34, 33, 33, 33, 33, 32
1 mile cool down

4 miles, 26:36(6:39/m)

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trails
6:38, 6:42, 6:44, 6:29

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

Track 12 X 400 off 1 min

1 mile warm-up, strides
77, 77, 77, 77,
76, 76, 76, 76
76, 76, 76, 76
1 mile cool down

8 miles, 59:32 (7:26/m)

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trails with Jeff

track 12 x 400

1 mile warm up strides
12 x 400 (1 min rec)
78, 78, 79, 79
79, 78, 78, 79
78, 78, 78, 78
1 mile cool down

6 miles trails, 46:04 (7:40/m)

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7:19, 7:38, 7:48, 7:46, 7:32, 7:55
more like a swim in the torrential downpours

8 miles 56:09 (7:01/m) trails

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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:)

4 miles, 29:02 (7:15/m)

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7:42, 7:07, 6:57, 7:12
some hill work

3 miles, 19:25 (6:27/m)

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6:50, 6:12, 6:17

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

5 miles

1 mile warm-up, strides, 4x1200off 2 min rest
1 mile cool down

5 easy

6 miles, 39:26 (6:34/m)

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6:29, 6:18, 6:53, 6:28, 6:33, 6:39

3 miles, 18:52 (6:17/m)

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6:37, 6:07, 6:13

3 miles, 19:05 (6:21/m)

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6:29, 6:19, 6:16

5 miles 35:32 (7:06/m)

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easy with Jeff
hamstring feeling better after
ham strength exercises

8 miles easy

trails

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 :)

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

3 miles, 18:16 (6:05/m)

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6:20, 5:52, 6:02

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:)

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

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

easy 3 miles

2 strides

3 miles, 18:44 (6:14/m)

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6:39, 6:03, 6:02
4 strides

4 miles, 27:16 (6:49/m)

7:20, 7:00, 6:52, 6:04
6 strides

4 miles

1 mile easy, 3 X 3 minute pick ups
1 mile easy

8.26 miles, 61:51 (7:29/m)

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7:32, 7:24, 7:27, 7:17,
7:11, 8:25(hydro hill)7:13, 7:27
.26 1:51

8 miles, 50:25 (6:18/m)

7:00, 6:06, 6:04, 6:02,
6:09, 6:06, 5:58, 7:00

easy 3

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

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7:19, 7:05, 7:13, 7:45, 7:28

8 miles, 51:21 (6:25/m)

7:00, 6:26, 6:20, 6:14,
6:14, 6:06, 6:01, 7:00

6.2 miles, 44:36 (7:11/m)

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7:14, 7:11, 7:00,
7:16, 7:23, 7:02
.2 1:26

15 miles, 1:43:11 (6:52/m)

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7:20, 7:14, 7:26, 7:08, 7:14,
7:08, 6:37, 6:31, 6:35, 6:29,
8:03, 6:17, 6:23, 6:22, 6:17
with Jeff

5 miles 36:37 (7:19/m)

10 miles, 66:11 (6:37/m)

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7:41, 8:08, 6:23, 6:49, 6:35,
6:07, 5:57, 6:12, 5:57, 6:16