4.20 miles trails roads 29:16 (6:58/m)

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4.20 miles trails roads 29:16(6:58/m)
10 X 2 min pick ups (1 min jog in between)
7:23, 7:04, 6:49, 6:43

easy 6

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easy 6 with Jeff on trails, 46:47 (7:47/m)
7:41, 7:43, 8:14, 8:05, 7:29, 7:30

12 miles 1:23:21 (6:56/m)

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Roads with Jeff, 12 miles 1:23:21 (6:56/m)
7:11, 6:44, 6:56, 6:46, 6:53, 6:54, 6:57, 6:53, 7:12, 7:07, 7:01, 6:40

5k race 17:12 2nd

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17:12
3:20, 3:26, 3:28, 3:28, 3:24
5:20 at the mile/8:28 at the half

6 X 100 race tune up

6 X 100 race tune up
1 mile easy, 6 X 100 meters strides, 1 mile cool down

8 X 200 roads (race Sat)

5 miles total, 1.5 mile warm-up, 8 X 200 roads (200 recovery) 1.5 cool down

3 miles roads 19:24 (6:27/m)

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3 miles roads steady 19:24 (6:27/m)
6:38, 6:18, 6:24

5 miles steady, 33:33 (6:42/m)

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Roads 5 miles steady, 33:33 (6:42/m)
6:56, 6:48, 6:26, 6:36, 6:42

sat 6 X 400 roads(5 miles)

sat 6 X 400 roads(5 miles) with Paul in Buckhorn

3 miles roads 16:46 (5:35/m)

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1 mile warm-up 4 strides, roads
3 miles roads 16:46 (5:35/m)
5:33, 5:29, 5:40
2 mile cool down

7.11 miles 3 hills course 51:16 (7:12/m)

7.1 miles (7:12/m) with Jeff, home hydro hill, merrittvile, decew pelham back home 51:15
7:14, 8:00, 7:14, 7:00, 6:31, 7:35, 6:49

6 miles roads 41:34 (6:55/m)

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6 miles roads with Jeff 41:34 (6:55/m)
7:26, 6:34, 6:51, 6:59, 6:56, 6:43

6 miles easy roads 45:37(7:35/m)

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6 miles easy roads 45:37(7:35/m)
7:40, 7:35, 8:07, 7:32, 7:33, 7:05

Track 8 X 600 (1 min rec)

Track 8 X 600 (1 min rec)
1 mile warm-up, 4 strides
1:52/1:52/1:53/1:54/1:52/1:53/1:53/1:54
1 mile cool down with Mark :)

3 miles steady state, 17:48 (5:55/m)

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1 mile warm-up, 3 miles steady state, 17:48 (5:55/m)
5:54, 5:46, 6:05

easy 6

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easy recovery 6 miles, 51:28 (8:34/m)
8:29, 10:11.9, 9:09, 8:00, 7:36, 7:58

6 miles easy 49:35 (8:15/m)

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6 miles easy 49:35 (8:15/m) trails,
7:58, 9:27, 8:49, 8:00, 7:17, 7:59

Track 12 X 400 (1 min recovery)

1 mile warm-up, 4 strides,
76, 76, 76, 76,
75, 75, 74, 74,
74, 74, 74, 74
1 mile cool down

12 miles 1:24:48 (7:04/m)

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12 miles with Jeff roads 1:24:48 (7:04/m)
7:19, 7:00, 7:00, 6:55, 7:00, 7:01, 6:50, 6:58, 7:00, 7:16, 7:01, 7:19

6 miles 48:29 (8:04/m)

easy 6 miles with Polly trails, 48:29 (8:04/m)

6 miles 40:24 (6:44/m)

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6 miles 40:24 (6:44/m) roads with Jeff, 1 mile warm-up, 9 X 2 min fast 1 min easy recovery, 1 mile cool down
7:34, 6:23, 6:22, 6:24, 6:24, 7:11

7 miles, 52:46 (7:31/m)

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7 miles, 52:46 (7:31/m) 3 easy 3 steady, 1 easy
7:54, 9:27, 8:13, 6:34, 6:26, 6:15, 7:51

6 miles easy

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6 miles 48:17 (8:02/m) easy recovery run on trails
7:48, 9:10, 8:09, 7:46, 7:25, 7:55

5 miles trails 36:01 (7:11/m)

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5 miles trails up hydro hill in 36:01 (7:11/m)
18 X 1 min fast 1 min jog recovery within the run.
7:02, 7:58 (hydro hill), 6:59, 6:47, 7:09

5k race 17:19

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5k road race 1st overall, 17:19
3:18 at the km, 5:23 at the mile
felt good

1 mile 6 X 100 tune up, 1 mile

4 miles (8 X 200 tune-up)

1 mile warm-up, 8 X 200 fast with 200 jog recovery, 1 mile cool down

4 miles 30:08 (7:31/m) trails/roads

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4 miles 30:08 (7:31/m) trails/roads, 6 X 100 strides
7:56, 7:44, 7:08, 7:17

2 miles

1 mile jog, 1 mile 5:50.......flat.

9 miles 1:06:06 (7:20/m)

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9 miles trails with Jeff, 1:06:06 (7:20/m)
7:10, 6:55, 7:28, 7:27, 7:26, 6:59, 7:49, 7:17, 7:28

3 miles 17:25 (5:47/m)

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1 mile warm-up, 3 mile tempo 17:25 (5:47/m)
5:44/5:52/5:46
1 mile cool down

6 miles roads, 43:54 (7:18/m)

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6 miles with Jeff roads, 43:54 (7:18/m)
7:33, 7:08, 7:32, 7:42, 7:08, 6:47

Tempo run progress

four 3 milers complete on the roads

1) 18:15 (6:04/m) 6:09, 5:54, 6:09
2) 17:59 (6:00/m) 6:06, 5:58, 5:52
3) 17:41 (5:52/m) 6:11, 5:41, 5:46
4) 17:16 (5:44/m) 5:44, 5:50, 5:39

3 miles 17:16 (5:44/m)

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3 miles, 17:16 (5:44/m), 5:44/5:50/5:39 1 mile warm-up
(different route, 3rd street louth out to hiway 8 back and right on 8th ave into some rolling hills for the last mile

easy 6 trails

easy 6 miles trails

3 miles 17:41 (5:52/m)

Untitled by runperryrun at Garmin Connect - Details3 miles roads 17:41 (5:52/m)
6:11/5:41/5:46

3 miles 17:59

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3 mile tempo roads 17:59 (6:00/m)
6:06, 5:58, 5:52

easy 4 miles

easy four miles with Polly

easy 4 miles

easy 4 miles down in Port

3 miles 18:15 (6:04/m)

Untitled by runperryrun at Garmin Connect - Details3 miles 18:15 (6:04/m) first tempo run of 14 day cycle every other day
6:09/5:54/6:09

6 miles, 42:27 (7:05/m)

6 miles, 42:27 (7:05/m) back from Algonquin trip loosening up legs start 3 mile tempos tomorrow.
7:26, 6:47, 6:53, 7:17, 7:10, 6:49

60 miles week 2 complete

14 day Endurance Stamina Distance work done
120 miles over 14 days, last day was 6,6,6 for 18 miles :)

6.28 miles 47:52 (7:37/m)

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6.28 miles 47:52 (7:37/m) with Paul in Port
7:24, 7:23, 7:53, 7:44, 7:26, 7:40

6 mile road/trails 45:53 (7:38/m)

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6 mile road/trails 45:53 (7:38/m)
7:36, 7:48, 8:05, 7:25, 7:40, 7:13

6 miles trails 43:01 (7:09/m)

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6 miles with Mark on his bike 43:01 (7:09/m)
7:34, 7:01, 6:52, 6:49, 7:12, 7:30

8 miles 59:21, (7:24/m)

Untitled by runperryrun at Garmin Connect - Details8 miles 59:21, (7:24/m) trails/roads/hills
8:19, 9:01, 7:42, 7:37, 6:34, 6:52 (Jackson flats hill), 6:44, 6:24

9 miles trails, 1:15:05 (8:20/m)

Untitled by runperryrun at Garmin Connect - Details9 miles trails, 1:15:05 (8:20/m)
8:08, 9:10, 7:59, 7:40, 8:14, 8:25, 8:32, 8:14, 8:38

8 miles, 1:04:36 (8:04/m),

Untitled by runperryrun at Garmin Connect - Details8 miles, 1:04:36 (8:04/m), trails, a rough patch, not feeling so great, oh well got er in.
8:17, 9:19, 8:10, 7:46, 7:17, 7:53, 7:30, 8:19

5 miles, 38:19 (7:39/m)

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5 miles, 38:19 (7:39/m) trails roads easy
8:10, 8:49, 7:29, 7:07, 6:40

12 miles roads trails with Jeff, 1:28:36 (7:22/m)

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12 miles roads trails with Jeff, 1:28:36 (7:22/m)
7:43, 7:06, 7:01, 7:03, 7:17, 8:33, 7:31, 7:17, 7:17, 7:44, 7:05, 6:53