easy run 6 miles , 43:48 (7:18/m)

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7:29, 7:03, 7:27, 7:18, 7:14, 7:12
Garmin says "90 degrees feels like 95 degrees and humidity 52%!"
may explain why I drip sweat for 30 minutes when I finish:)

6 miles, 41:27 (6:54/m)

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Wednesdays run
7:16, 6:59, 7:40, 6:08, 6:10, 7:10

6 miles, 44:21 (7:23/m)

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7:56, 7:19 , 8:01, 7:07, 6:54, 7:01
a dog out there today looked like a coyote or wild dog so ummm not going that way again, hotter than hot can't stop sweating ;) downhill strides

6 miles, 42:43 (7:07/m)

6 miles along the river in the infamous south china sweltering heat:)
42:43 (7:07/m)
7:16, 7:19, 7:56, 7:00, 6:46, 6:20
http://connect.garmin.com/modern/activity/600403198

6 miles,46:37 (7:46/m)

very hot and humid.....hard to run in this stuff :)

10 miler, 73:28 (7:21/m)

Along the river, very hot and humid again, drenched by the end of it:)

10 miler, 75:00 (7:30/m)

along the river out and back, cooler today

Two 12 milers in

got in two 12 milers since I have been in China, very hot here. Just getting over the jet lag and working out a routine.....ran one 12 miler along a river and 12 on the track

9.38 miles

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2.38 mile warm-up with Gary trails
18:03 (7:35/m)
7:47, 7:31
.38 2:43
4 mile tempo, 23:45 (5:56/m)
5:37, 6:03, 5:57, 6:04
3 mile cool down with the Stallion on trails in 23:05 (7:41/m)
7:40, 7:34, 7:47

5 miles trails

easy 12 miles hilly trails

12 miles, hilly wet trails easy.

5 miles, 35:12 (7:02/m)

jogged a mile and did 10 X 1 min fast 1 min slow

10 easy

10 miles trails easy with some hill pick ups

5 mile tempo, 29:15

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1 mile warm-up,
5 miles tempo, 29:15 (5:51/m)
5:43, 6:08, 5:45, 5:47, 5:49
muggy and windy

5.53 miles, 39:39 (7:10/m)

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7:30, 6:48, 7:15, 7:23, 7:00
.53 3:42.6

4 miles, 26:15 (6:33/m)

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6:51, 6:25, 6:29, 6:29
1 min easy 1 min fast embedded within the 4 miles

6 miles, 42:14 (7:02/m)

6 miles with Jeff
42:14 (7:02/m)
achilles good

easy 200s

1.5 mile warm up strides
8 x 200 off 200 jog at race pace
1.5 mile cool down

4 miles 26:27 (6:36/m)

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6:50, 6:37, 6:37, 6:21
some speed play within

5 miles, 28:58 (5:47/m)

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1 mile warm-up, strides
5:48, 5:54, 5:45, 5:42, 5:47
used the skechers

6 miles, 43:56 (7:19/m)

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7:32, 7:02, 7:52, 7:10, 7:07, 7:07

Track 200/300/400 off 100 jog x 5

1 mile warm-up, strides
200/300/400 X 5 with 100 jog recovery
36's, 56's, 76's
1 mile cool down with Jeff

easy 5 miles, 36:13 (7:14/m)

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with Jeff
7:27, 7:16, 6:56, 7:20, 7:12

5 mile tempo, 28:57 (5:47/m)

1mile warm-up, strides
5:55, 5:52, 5:49, 5:46, 5:35

5 mile tempo, 29:31 (5:54/m)

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1 mile warm-up, strides
5 miles roads tempo, 29:31 (5:54/m)
6:01, 6:05, 5:57, 5:49, 5:36

5 miles tempo, 29:47 (5:57/m)

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1 mile warm-up, 5 miles tempo
29:47 (5:57/m)
5:46, 6:06, 5:56, 5:57, 5:58

pm: 6 miles, 43:09 (7:11/m)

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7:17, 7:05, 7:41, 7:10, 7:12, 6:41
100 mile week complete :)

am: 9 miles, 66:51 (7:25/m)

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with Jeff into Port and back
7:23, 7:09, 7:23, 7:17, 7:27,
7:11, 7:37, 7:22, 7:56

pm: 7 miles, 52:25 (7:29/m)

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7:40, 7:19, 8:09, 7:30, 7:07, 7:22, 7:13

am: 8 miles, 59:11 (7:22/m)

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to port and back
7:47, 7:47, 7:21, 7:24
6:53, 7:35, 7:17, 7:03

14 miles muskoka

5th 14 miler, 70 miles over 5 days

14 miles

14 miles in muskokas

14 miles hilly

Went 14 again today

14 miles mon 14 miles tues

In muskoka.....went 14 mon and 14 tues single runs

Race

16:38 (5:21/m)
3:20, 3:13, 3:22, 3:26, 3:17
3rd overall
http://www.speedrivertiming.com/res/skd514.htm

3 easy

3 miles easy trails
23:03 (7:41/m)

Track 12 X 400 off 2 min

1 mile warm-up, strides
12 X 400 off 2 min
76, 76, 74, 74,
73, 73, 73, 73
73, 73, 73, 68
1 mile cool down

4 miles easy, 29:43 (7:25/m)

Track 6 X 800 off 2 min

1 mile warm-up, strides
6 X 800 off 2 min
2:38, 2:36, 2:36, 2:35, 2:35, 2:32
1 mile cool down

6 miles, 45:11 (7:31/m)

Track, 4 X 1200

track with Jeff
1 mile warm-up, strides
4 X 1200 off 2min
4:00, 3:58, 3:57, 3:55
1 mile cool down

4 miles, 27:42 (6:55/m)

3 mile time trial, 16:13 (5:24/m)

1 mile warm-up, strides
3 mile time trial, 16:13 (5:24/m)
5:29/5:22/5:22

6 miles, 45:21 (7:33/m)

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7:29, 7:50, 7:43, 7:36, 7:19, 7:19
easy run trails with Jeff

4 miles, 23:43 (5:55/m)

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trails, same run as Monday
6:06, 5:57, 5:53, 5:46

4 miles, 24:33 (6:08/m)

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wet trails.....
6:18, 6:06, 6:08, 5:59

pm: 6 miles, 45:20 (7:33/m)

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100 miles in 7 days
with Jeff for my last 6 miles of the 100 miles
8:04, 7:39, 7:55, 7:21, 7:20, 6:57

am: 8.5 miles, 74:44 (8:47/m)

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hilly trails up hydro etc.
9:08, 10:08, 10:02, 8:02,
7:22, 8:26, 8:31, 8:23
.5 4:37
(94.3 miles)

pm: 6.3 miles, 48:52 (7:45/m)

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didn't feel too good for this one
1 day left.....in the cento quest
8:00, 7:56, 7:57, 7:39, 7:40, 7:18
.30 2:19
85.8 miles in 6 days