5 miles trails with Mark on bike

5 miles easy on grass 16 strides

5 miles, 28:38 (5:44/m)

5:50, 5:45, 5:30, 5:37, 5:59

am: 5 miles, 30:26 (6:05/m)

6:33, 5:57, 5:41, 6:00, 6:12

am: 5 miles, 33:09 (6:36/m)

Left achilles better, no pain

pm: 5 miles easy

am: 4 miles, 25:47 (6:26/m)

7:11, 6:18, 6:10, 6:04

8 miles easy

8 miles, 59:46 (7:28/m)

7:22, 7:27, 7:12, 7:36
7:30, 7:23, 7:37, 7:33

8 miles, 50:07 (6:31/m)

6:43, 6:19, 6:19, 6:35,
6:15, 5:54, 5:54, 6:03
220 pushups

6 miles easy trails

6 miles, 44:46 (7:27/m)

Hot windy....trails in high park

6 miles, 43:26 (7:15/m)

7:30, 7:30, 7:40, 7:00, 6:54, 6:53

6 miles, 37:38 (6:20/m)

6:44, 6:29, 6:32, 6:02, 5:54, 5:53

6 miles, 41:31

Windy, 250 push ups

4 miles, 27:30

200 push...ups

4 miles, 27:30 grass fields

4 miles, 2735

4 miles, 26:00

7:00, 6:45, 6:00, 6:10
200 push~ups

4 miles, 27:00

4 miles, 23:00 (5:45/m)

5:49, 5:30, 5:46, 5:53...

4 miles, high park

8 miles

4 miles trail, 4 roads

4 miles, trails

4 miles, 28:00

4 miles, no watch

3 miles, 21:00

5 miles, 32:00 (6:20/m)

6:31, 6:17, 6:28, 6:37, 6:02
12 mile creek trails

3 easy

3 miles, no pain

6 easy

Right hamstring

6 miles

5 miles trails

5 miles easy trails

5 miles, 33:56 (6:47/m)

6:41, 6:39, 6:40, 7:01, 6:52 cadence 191

5 miles easy trails 36:41 (7:21/m)

Ran to Rennie park, 7:39, 7:30, 6:55, 7:46, 6:46
cadence 189