14 miles mon 14 miles tues

In muskoka.....went 14 mon and 14 tues single runs

Race

16:38 (5:21/m)
3:20, 3:13, 3:22, 3:26, 3:17
3rd overall
http://www.speedrivertiming.com/res/skd514.htm

3 easy

3 miles easy trails
23:03 (7:41/m)

Track 12 X 400 off 2 min

1 mile warm-up, strides
12 X 400 off 2 min
76, 76, 74, 74,
73, 73, 73, 73
73, 73, 73, 68
1 mile cool down

4 miles easy, 29:43 (7:25/m)

Track 6 X 800 off 2 min

1 mile warm-up, strides
6 X 800 off 2 min
2:38, 2:36, 2:36, 2:35, 2:35, 2:32
1 mile cool down

6 miles, 45:11 (7:31/m)

Track, 4 X 1200

track with Jeff
1 mile warm-up, strides
4 X 1200 off 2min
4:00, 3:58, 3:57, 3:55
1 mile cool down

4 miles, 27:42 (6:55/m)

3 mile time trial, 16:13 (5:24/m)

1 mile warm-up, strides
3 mile time trial, 16:13 (5:24/m)
5:29/5:22/5:22

6 miles, 45:21 (7:33/m)

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7:29, 7:50, 7:43, 7:36, 7:19, 7:19
easy run trails with Jeff

4 miles, 23:43 (5:55/m)

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trails, same run as Monday
6:06, 5:57, 5:53, 5:46

4 miles, 24:33 (6:08/m)

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wet trails.....
6:18, 6:06, 6:08, 5:59

pm: 6 miles, 45:20 (7:33/m)

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100 miles in 7 days
with Jeff for my last 6 miles of the 100 miles
8:04, 7:39, 7:55, 7:21, 7:20, 6:57

am: 8.5 miles, 74:44 (8:47/m)

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hilly trails up hydro etc.
9:08, 10:08, 10:02, 8:02,
7:22, 8:26, 8:31, 8:23
.5 4:37
(94.3 miles)

pm: 6.3 miles, 48:52 (7:45/m)

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didn't feel too good for this one
1 day left.....in the cento quest
8:00, 7:56, 7:57, 7:39, 7:40, 7:18
.30 2:19
85.8 miles in 6 days

am: 8.12 miles, 61:11 (7:32/m)

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trails
7:43, 7:45, 7:42, 7:30
7:58, 7:14, 7:28, 6:42
.12 1:06

pm: 6 miles, 45:06 (7:31/m)

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Finally some cooler air in the last 3 miles :)
8:05, 7:54, 8:20, 7:05, 6:54, 6:43
71.4 miles complete in 5 days

am: 9 miles, 66:35 (8:30/m)

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trails
9:11, 8:21, 8:05, 8:26, 8:26,
8:09, 8:46, 8:01, 9:05

pm: 8.12 miles, 68:56 (8:29/m)

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trails
7:56, 8:02, 8:36, 8:34
8:14, 8:14, 9:15, 8:53
.12 1:09
56 miles over 4 days,
3 days to go for the cento