8 miles easy

trails

7 miler, 45:40 (6:31/m) 30 hill run Effingham

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Effingham 30 hill run
6:08, 6:45, 6:43, 6:28
5:53, 6:44, 6:54
course record by 6 seconds :)

Track 8 x 200

1 mile warm-up, strides
8 X 200 full recovery......
33, 33, 32, 32, 33, 33, 33, 33
1 mile cool down

3 miles, 18:16 (6:05/m)

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6:20, 5:52, 6:02

3 miles, 19:00 (6:18/m)

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6:47, 6:02, 6:07
right knee back to normal and legs feel decent again:)

3 easy 20:45 (6:55/m)

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3 miles easy,
6:56, 6:49, 6:57
a week off and the legs not feeling too good:)
still some aches and pains from around the bay....
3 milers will be the theme of the week
hiked the appalachian trail in Atlanta

30k 1:57:10 (6:17/m)

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Around the bay 30k
1:57:10 (6:17/m)
5:37, 5:54, 6:05, 6:13, 6:20, 6:13
6:03, 6:18, 6:20, 6:15, 6:12, 6:17
6:16, 6:39, 6:26, 6:01, 6:35, 6:17
.6 4:56.5
results

easy 3 miles

2 strides

3 miles, 18:44 (6:14/m)

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6:39, 6:03, 6:02
4 strides

4 miles, 27:16 (6:49/m)

7:20, 7:00, 6:52, 6:04
6 strides

4 miles

1 mile easy, 3 X 3 minute pick ups
1 mile easy

8.26 miles, 61:51 (7:29/m)

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7:32, 7:24, 7:27, 7:17,
7:11, 8:25(hydro hill)7:13, 7:27
.26 1:51

8 miles, 50:25 (6:18/m)

7:00, 6:06, 6:04, 6:02,
6:09, 6:06, 5:58, 7:00

easy 3

5 miles, 36:50 (7:22/m)

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7:19, 7:05, 7:13, 7:45, 7:28

8 miles, 51:21 (6:25/m)

7:00, 6:26, 6:20, 6:14,
6:14, 6:06, 6:01, 7:00

6.2 miles, 44:36 (7:11/m)

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7:14, 7:11, 7:00,
7:16, 7:23, 7:02
.2 1:26

15 miles, 1:43:11 (6:52/m)

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7:20, 7:14, 7:26, 7:08, 7:14,
7:08, 6:37, 6:31, 6:35, 6:29,
8:03, 6:17, 6:23, 6:22, 6:17
with Jeff

5 miles 36:37 (7:19/m)

10 miles, 66:11 (6:37/m)

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7:41, 8:08, 6:23, 6:49, 6:35,
6:07, 5:57, 6:12, 5:57, 6:16

Track 4 x 1200, 4 X 200

Track, 1 mile warm-up strides
4 X 1200 (2 min rec) 4:07, 4:05, 4:03, 4:03
4 X 200, 34, 34, 33, 34
1 mile cool down

5 miles, 35:15 (7:03/m)

7:26, 6:59, 6:51, 6:55, 7:04

16 miles, 1:51:14 (6:57/m)

7:22, 6:52, 7:04, 6:54
7:03, 7:02, 6:52, 7:05
6:58, 6:51, 7:23, 7:24
7:09, 6:37, 6:23, 6:15

4 miles, 26:50 (6:42/m)

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7:00, 6:39, 6:39, 6:29
strides

7 miles, 43:55 (6:16/m)

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7:36, 5:56, 5:58, 5:50, 5:44, 5:30, 7:17

4.21 miles, 31:29 (7:28/m)

4.21 miles, 31:29 (7:28/m)

6 miles, 44:39 (7:26/m)

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7:32, 7:12, 7:44, 7:48, 7:13, 7:07
with Jeff and snow

6 miles, 40:30 (6:45/m)

6:57, 6:30, 6:36, 6:41, 6:56, 6:44

16 miles, 1:56:02 (7:15/m)

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7:23, 7:14, 7:14, 7:16
7:19, 7:15, 7:20, 7:15
7:16, 6:59, 7:03, 7:00
7:16, 7:28, 7:22, 7:14
with Jeff

8k 29:23

Shamrock 8k 29:23
course map
race video
results

5 miles 35: (7:20/m)

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7:31, 7:04, 7:10, 7:25, 7:25
with Jeff, polar vortex is back:)

5 miles 34:53 (6:58/m)

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7:18, 6:47, 6:56, 6:52, 6:57
with Jeff

easy 4 miles, 28:45 (7:11/m)

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7:28, 6:49, 7:20, 7:03
with Jeff

10 miles, 1:07:58 (6:47/m)

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7:37, 5:48, 7:19, 5:43, 7:18,
5:48, 7:34, 5:45, 7:41, 7:21
with Jeff

12 miles, 1:28:44 (7:23/m)

into effingham hilly and windy
6:47, 6:54, 6:41, 7:25,
7:44, 8:23 (effingham)6:45, 6:58,
7:31, 8:24(decew)7:39, 7:14

3 miles easy

8 miles, 56:49, 7:06/m

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7:24, 6:58, 7:08, 7:22,
7:33, 6:46, 6:57, 6:37

15 miles, 1:42:54 (6:51/m)

 into Rockway
easy 5, 7:34, 7:01, 7:17, 7:20, 7:23
steady 4, 6:44, 6:30, 6:30, 6:32,
easy mile up rockway  hill 8:05
pick up 4, 6:05, 6:11, 6:10, 6:06
easy mile 6:54

4 miles, 25:37 (6:24/m)

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progression
6:51, 6:28, 6:19, 5:57

easy 5

6 miles, 44:06 (7:21/m)

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7:32, 6:54, 7:32 
7:28, 7:33, 7:03 

5 miles, 35:38 (7:07/m)

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7:04, 6:45, 7:04, 7:07, 7:34(deep snow)

8 miles, 55:58 (6:59/m)

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7:05, 6:43, 7:03, 7:16,
7:22, 6:58, 6:36, 6:49

14 miles, 1:48:55 (7:46/m)

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7:57, 7:34, 8:12, 7:31, 7:44,
7:27, 7:30, 7:39, 7:29, 9:20(hydro hill)
7:50, 7:43, 7:51, 7:03
snow covered roads....no traction with Jeff:)

easy 4

4 with Jeff in old man Vinter

easy 4

in the arctic, winter "no mass"

5 miles, 37:13 (7:26/m)

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7:34, 7:28, 7:25, 7:19, 7:18
with Jeff

5 miles 38:42 (7:42/m)

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7:48, 7:31, 8:04, 7:43, 7:21

18 miles, 2:10:45 (7:15/m)

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7:27, 6:55, 7:07, 7:20, 7:12, 7:06
7:27, 7:09, 7:13, 7:09, 6:58, 7:19
7:04, 7:05, 7:27, 7:22, 7:31, 7:42
with Jeff slip sliding way:)

3 miles, 18:11 (6:03/m)

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uptempo 3, slippery ice and snow

6:10, 5:58, 6:00