4 miles, 26:15 (6:33/m)

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6:51, 6:25, 6:29, 6:29
1 min easy 1 min fast embedded within the 4 miles

6 miles, 42:14 (7:02/m)

6 miles with Jeff
42:14 (7:02/m)
achilles good

easy 200s

1.5 mile warm up strides
8 x 200 off 200 jog at race pace
1.5 mile cool down

4 miles 26:27 (6:36/m)

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6:50, 6:37, 6:37, 6:21
some speed play within

5 miles, 28:58 (5:47/m)

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1 mile warm-up, strides
5:48, 5:54, 5:45, 5:42, 5:47
used the skechers

6 miles, 43:56 (7:19/m)

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7:32, 7:02, 7:52, 7:10, 7:07, 7:07

Track 200/300/400 off 100 jog x 5

1 mile warm-up, strides
200/300/400 X 5 with 100 jog recovery
36's, 56's, 76's
1 mile cool down with Jeff

easy 5 miles, 36:13 (7:14/m)

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with Jeff
7:27, 7:16, 6:56, 7:20, 7:12

5 mile tempo, 28:57 (5:47/m)

1mile warm-up, strides
5:55, 5:52, 5:49, 5:46, 5:35

5 mile tempo, 29:31 (5:54/m)

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1 mile warm-up, strides
5 miles roads tempo, 29:31 (5:54/m)
6:01, 6:05, 5:57, 5:49, 5:36

5 miles tempo, 29:47 (5:57/m)

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1 mile warm-up, 5 miles tempo
29:47 (5:57/m)
5:46, 6:06, 5:56, 5:57, 5:58

pm: 6 miles, 43:09 (7:11/m)

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7:17, 7:05, 7:41, 7:10, 7:12, 6:41
100 mile week complete :)

am: 9 miles, 66:51 (7:25/m)

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with Jeff into Port and back
7:23, 7:09, 7:23, 7:17, 7:27,
7:11, 7:37, 7:22, 7:56

pm: 7 miles, 52:25 (7:29/m)

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7:40, 7:19, 8:09, 7:30, 7:07, 7:22, 7:13

am: 8 miles, 59:11 (7:22/m)

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to port and back
7:47, 7:47, 7:21, 7:24
6:53, 7:35, 7:17, 7:03

14 miles muskoka

5th 14 miler, 70 miles over 5 days

14 miles

14 miles in muskokas

14 miles hilly

Went 14 again today

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