am: 8.12 miles, 61:11 (7:32/m)

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trails
7:43, 7:45, 7:42, 7:30
7:58, 7:14, 7:28, 6:42
.12 1:06

pm: 6 miles, 45:06 (7:31/m)

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Finally some cooler air in the last 3 miles :)
8:05, 7:54, 8:20, 7:05, 6:54, 6:43
71.4 miles complete in 5 days

am: 9 miles, 66:35 (8:30/m)

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trails
9:11, 8:21, 8:05, 8:26, 8:26,
8:09, 8:46, 8:01, 9:05

pm: 8.12 miles, 68:56 (8:29/m)

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trails
7:56, 8:02, 8:36, 8:34
8:14, 8:14, 9:15, 8:53
.12 1:09
56 miles over 4 days,
3 days to go for the cento

am: 6 miles, 49:05 (8:10/m)

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8:34, 8:13, 8:19, 7:52, 8:02, 8:01
in Port with Paul

pm: 4 miles, 32:23 (8:05/m)

3rd run of the day
16:20 out 16:03 back

pm: 5 miles hilly trails, 44:58 (8:59/m)

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8:58, 8:41, 8:57, 9:33, 8:46

am: 5 miles, 38:58 (7:47/m)

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trails
7:36, 7:53, 8:00, 8:13, 7:13

pm: 5 miles, 38:51 (7:45/m)

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get some weightlifting credit helped a guy with his his motorcycle after he wiped out on the wet road...
8:08, 7:41, 7:43, 7:51, 7:24

am: 9 miles, 69:12 (7:41/m)

7:30, 7:30, 7:30,
7:52, 7:52, 7:52,
7:42, 7:42, 7:42

pm: 5 miles, 40:10 (8:02/m)

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9:17, 7:51, 8:21, 7:34, 7:05

am: 9.28 miles 69:42 (7:30/m)

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trails with Jeff
a wee bit hot.....
7:25, 7:28, 7:47, 7:27, 7:29,
7:12, 7:44, 7:30, 7:20
.28 45.7

5k race 1759

hot hilly and dodging walkers makes for a slow race

3 easy

Track 12 X 200

12 X 200 off 2 min
34, 32, 32, 32, 32, 32
32, 33, 33, 33, 33, 33
1 mile cool down

track 12 x 400 off min

78s and last one 71

5 miles, 37:03 (7:24/m)

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trails with Jeff
7:36, 7:27, 7:26, 7:10, 7:21

Track 12 X 400

1 mile warm-up....strides
12 X 400 off 30 sec
80, 80, 80, 79
79, 79, 80, 80
80, 80, 80, 80
1 mile cool down
got windy

3 miles, 17:08 (5:42/m)

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6:08, 5:34, 5:28

3 miles, 17:22 (5:47/m) roads

easy 4 with some strides

8 easy

easy 8 with some hills

Track 12 X 400 off 30

1 mile warmup, strides
12 X 400 off 30 sec recovery
80/79/79/78
79/78/79/77
79/78/78/77
1 mile cool down
Ran into Jeff Lockyer at the track :)
Coaching his son for track in grade 5 ran a 400 in 70:)

8 miles, 50:39 (6:19/m)

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trails to port and back
6:24, 6:37, 6:11, 6:27
5:59, 6:22, 6:32, 5:55

track 8 X 200

1 mile warm-up strides
8 X 200 full recovery
34, 33, 34, 33, 33, 33, 33, 32
1 mile cool down

4 miles, 26:36(6:39/m)

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trails
6:38, 6:42, 6:44, 6:29

6 miles, 44:26 (7:24/m)

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easy with Jeff trails
7:37, 7:51, 8:04, 7:08, 7:39, 7:05

Track 8 X 600 off 30 sec recovery

1 mile warm-up, strides
8 X 600 off 30 sec
2:02, 2:02, 2:01, 2:00
1:59, 1:59, 1:59, 1:58
1 mile cool down

8 miles, 54:16 (6:47/m) trails

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trails into port and back Stalliono chase run route
7:09, 7:11, 6:37, 6:42
6:18, 6:45, 6:52, 6:40

Track 8 X 600 off 1 min

1 mile warm-up, 4 strides
8 X 600 off 1 min
1:58, 1:58, 1:58, 1:58
1:57, 1:57, 1:57, 1:57
1 mile cool down

4 miles, 29:40 (7:25/m)

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7:26, 7:25, 7:12, 7:35

6 easy on trails

Track 12 X 400 :)

1 mile warm-up, strides
12 X 400 (1 min rec)
79, 79, 78, 78,
77, 77, 77, 77
77, 76, 76, 75
1 mile cool down

6 miles, 44:01 (7:20/m)

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7:33, 7:24, 7:29, 7:28, 7:03, 6:59
easy 6 with Jeff on trails

4 miles

1 mile warm-up strides
8 X 200 in 33/34
1 mile cool down

8 miles, 55:54 (6:59/m)

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7:05, 7:43, 6:56, 7:01,
6:37, 6:41, 6:47, 6:57
3 hills, hydro, jackson flats, glendale

Track 12 X 400 off 1 min

1 mile warm-up, strides
77, 77, 77, 77,
76, 76, 76, 76
76, 76, 76, 76
1 mile cool down

8 miles, 59:32 (7:26/m)

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trails with Jeff

track 12 x 400

1 mile warm up strides
12 x 400 (1 min rec)
78, 78, 79, 79
79, 78, 78, 79
78, 78, 78, 78
1 mile cool down

6 miles trails, 46:04 (7:40/m)

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7:19, 7:38, 7:48, 7:46, 7:32, 7:55
more like a swim in the torrential downpours

8 miles 56:09 (7:01/m) trails

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6:41, 7:09, 7:10, 7:17
6:44, 7:13, 7:13, 6:39
trails into port
finally feeling better after the flu
the past 2 weeks:)

4 miles, 29:02 (7:15/m)

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7:42, 7:07, 6:57, 7:12
some hill work

3 miles, 19:25 (6:27/m)

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6:50, 6:12, 6:17

5 miles, 36:51 (7:22/m)

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7:39, 7:19, 7:09, 7:13, 7:26
some hillwork on the hydro hill

5 miles

1 mile warm-up, strides, 4x1200off 2 min rest
1 mile cool down

5 easy

6 miles, 39:26 (6:34/m)

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6:29, 6:18, 6:53, 6:28, 6:33, 6:39

3 miles, 18:52 (6:17/m)

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6:37, 6:07, 6:13

3 miles, 19:05 (6:21/m)

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6:29, 6:19, 6:16

5 miles 35:32 (7:06/m)

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easy with Jeff
hamstring feeling better after
ham strength exercises