4 miles, 28:32 (7:08/m)

4 miles, 28:32 (7:08/m)
with Jeff

6 miles, 41:09 (6:50/m)

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7:17, 6:27, 7:01, 6:30, 6:50, 6:59
6 X 125 striders
easy run with Jeff

6 miles, 43:50 (7:18/m)

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Strides X 6 fast 125 meters
7:52, 7:18, 7:20, 6:58, 7:07, 7:12

Track, 6 X 800 off 2 minutes rec

1 mile warm-up, strides
6 X 800 of 2 minutes recovery
2:39, 2:38, 2:37, 2:36, 2:34, 2:33
1 mile cool down
with Jeff

6 miles, 46:13 (7:42/m)

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7:42, 7:41, 7:59, 7:25, 7:42, 7:37

pm: 5 miles, 37:30 (7:30/m)

with Jeff on the roads

Track 3 miles, 16:10

1 mile warm-up, 4 x 100 strides
3 miles, 16:10 (5:23/m)
5:26, 5:24, 5:20
1 mile cool down

Track 3 miles 16:30 (5:30/m)

1 mile warm-up
3 miles, 16:30
5:33, 5:32, 5:25
1 mile cool down

5 miles, 28:45 (5:45/m)

roads
5:56/5:48/5:47/5:39/5:36

10 miles, 71:41 (7:10/m)

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on trails with Jeff
7:14, 7:06, 7:09, 7:01, 7:21,
7:13, 6:51, 7:20, 7:20, 7:01

5 miles 29:10 (5:50/m)

progression run on the roads
6:00/5:57/5:51/5:45/5:37

easy 3 miles

trails with Paul:)

5 miles, 32:27 (6:29/m)

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trails 12 mile creek
6:39, 6:27, 6:37, 6:35, 6:05

am: 5 miles, 34:25 (6:53/m)

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7:08, 7:12, 7:04, 6:49, 6:09
12 mile creek trail to martindale

pm: 4 miles, 31:38 (7:54/m)

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on the roads
8:24, 8:01, 8:14, 6:55

100 miles for the week finito:)

1. M
   8
2. T
   16
3. W
   15
4. T
   15
5. F
   15
6. S
   16
7. S
   15

pm: 5.5 miles, 47:53 (8:42/m)

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trails up hydro hill
8:44, 9:40, 8:49, 8:24, 8:07
.5 4:07

am: 5.5 miles at the track with Jeff/Mark/Cole

pm: 4 easy on the track

pm: 6 miles, 48:18 (8:03/m)

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trails
8:06, 7:49, 8:41, 8:17, 8:04, 7:17

am: 6 miles trails, 42:53 (7:08/m)

7:30, 7:30, 7:30, 7:00, 6:23, 7:00

pm: 5 miles, 42:17 (8:27/m)

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on the roads in the rain,
tough one this evening ;)
8:47, 8:35, 8:02, 8:09, 8:40

1. M
   8
2. T
   16
3. W
   15
4. T
   15
5. F
   15

pm: 5 miles, 42:12 (8:26/m)

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hill trails-up the hydro hill to start:)
9:41, 8:23, 7:40, 8:29, 7:53

am: 5 miles 37:23 (7:28/m)

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trails
7:40, 7:37, 7:46, 7:17, 6:59

pm: 4 miles, 33:10 (8:17/m)

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roads
8:41, 8:25, 9:01, 7:00

pm: 6 miles trails, 49:55 (8:19/m)

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in Woodend Conservation area
8:46, 9:31, 8:18, 8:04, 8:14, 6:57

am: 5 miles, 39:40 (7:58/m)

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trails out and back
8:16, 8:18, 8:27, 8:03, 6:42

pm: easy 5 on the track

pm: easy 5 on the track

pm: 5 miles, 41:04 (8:12/m)

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trails with Marko on his Bike
8:26, 8:39, 8:48, 8:22, 6:46

am: 5 miles, 39:22 (7:56/m)

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on trails
8:02, 8:10, 8:21, 8:04, 7:02

pm: 6.31 miles, 51:25 (8:08/m)

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pm: 6.31 miles, 51:25 (8:08/m)
trail run out and back

trails 9.69 miles 1:18:57 (8:08/m)

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am: hilly trail run with Richard and Daniel from the Quarry
9.69 miles 1:18:57 (8:08/m)
8:25, 7:43, 7:49, 8:26, 8:29,
8:43, 8:09, 8:18, 8:17, .69 4:34

a.m. 8 miles, 58:21(7:17/m)

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out and back trail run
7:08, 7:39, 7:26, 7:34,
6:35, 7:21, 7:41, 6:53

am: 8 miles, 57:07 (7:08/m)

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out and back easy trail run
7:07, 7:31, 7:19, 7:29,
6:41, 7:20, 7:14, 6:21

4 easy

4 miles easy with Jeff, 29:12 (7:18/m)

easy 4 miles

easy 4 miles with Jeff........

Off to Ireland July 4th-July 22nd

golf and calf rehab :)

pm: easy 5

pm: easy 5

a.m. 5 easy trails

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600 tune up workout

1 mile warm-up, strides
4 X 600 1:52, 1:50, 1:50, 1:49
(200 jog rec)
1 mile cool down

8 miles, 56:55 (7:06/m)

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trails with Jeff
7:17, 6:58, 7:17, 7:00, 6:56, 7:23, 7:11, 6:49

6 miles, 42:12 (7:02/m)

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trails with Jeff
7:02, 7:12, 7:23, 6:56, 6:40, 6:55

6 miles

1 mile warm-up
3  miles 17:00, 5:45/5:40/5:35
2 mile cool down

6 miles, 42:42 (7:07/m)

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easy 6 with Jeff on trails
7:05, 7:11, 7:13, 7:03, 6:53, 7:12

Track 5 X 1000 (off 1:30 jog)

track
1 mile warm-up strides
5 X 1000 off 1:30
3:23/3:24/3:23/3:23/3:19
1 mile cool down

12 miles, 1:24:45 (7:03/m)

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run with Jeff trails/hills/roads
7:11, 7:02, 7:03, 6:59, 7:16, 7:58(hydro hill),
7:02, 6:56, 7:02, 6:48, 6:41, 6:40

6 miles, 42:56 (7:09/m)

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trails with Jeffy
7:13, 7:23, 7:15, 7:12, 6:50, 6:59

6 miles, 41:33 (6:55/m)

with Jeff on the roads

8 hilly miles, 59:25 (7:25/m)

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out and back run
into effingham and up Saylor's hill past
lookout golf course, a bit into Fonthill
7:10, 7:34, 8:06, 8:15,
7:04, 6:33, 6:50, 7:48

6 X 800 off 1:30 jog

1 mile warm-up, strides
Track 6 X 800 off 1:30 jog (200 meters)
2:40's
lower left calf hard to push off but held steady
mile cool down

8 miles 51:15 (6:24/m)

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out 4 miles
7:08, 6:40, 7:05, 7:05
back  4 miles in
5:40, 5:40, 5:51, 6:01
week 1 
6:17, 6:20, 6:09, 6:12 = 24:58 (6:15/m)
week 2
6:14, 6:18, 5:59, 5:53 = 24:28 (6:07/m)
week 3 
5:58, 5:55, 5:48, 6:00 = 23:41 (5:55/m)
week 4
5:40, 5:40, 5:51, 6:01 = 23:10 (5:50/m)