3 miles (19:58) 6:40/m 6 X 100 strides

Boxing day 10 miler 60:11, (6:02/m) 17th overall

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Boxing day 10 miler 60:11, (6:02/m)
17th overall

2010 2011
5:58 5:47
5:51 5:44
5:55 5:54
6:07 5:49
6:12 5:59
6:13 6:16
5:53 6:03
6:37 6:34
5:55 5:44
5:58 5:49

3 miles 21:00

3 miles easy, strides

Wed 3 miles easy strides

10 miles roads 61:11 (6:07/m)

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10 miles roads 61:11 (6:07/m)
6:17, 6:00, 5:59, 6:17, 6:14, 6:08, 6:12, 6:10, 6:05, 5:43

6 miles 40:11(6:42/m)

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6 miles with Jeff roads 40:11(6:42/m)
7:27, 6:38, 6:27, 6:16, 6:15, 7:05

6 miles 41:42 (6:55/m)

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6 miles with Jeff 41:42(6:55/m)
7:18, 6:26, 6:50, 7:02, 7:08, 6:46

3.5 miles easy with Paul

easy 7.5 miler, 57:58 (7:44/m)

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easy 7.5 miler, 57:58 (7:44/m)
7:48, 8:56, 7:19, 7:17, 7:08, 7:33, 7:35, 4:18(1/2 mile)

10 miles 63:44 (6:22/m)

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10 miles with Jeff, 63:44 (6:22/m) windy windy windy, roads legs felt solid, breathing well, too bad it was so windy, couldn't gauge my fitness.
6:13, 6:09, 6:03, 5:55, 6:17, 6:36, 6:49(wind), 6:20, 6:27, 6:50(wind)
2 mile cool down

6 miles, 40:49 (6:48/m)

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6 miles 40:49 (6:48/m) with Jeff on the roads
7:03, 6:27, 6:38, 7:01, 6:55, 6:41

Hills 8 X Brock hill

1 mile warm-up, 8 X Brock hill, 1 mile cool down

12 miles 1:19:16 (6:36/m)

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12 miles with Jeff 1:19:16 (6:36/m)
7:19, 6:59, 6:37, 6:40, 6:54, 6:32, 6:31, 6:04, 6:18, 6:22, 6:19, 6:35

Track 12 X 400 (100 jog)

1 mile warm-up, 12 X 400 (100 jog recovery) 1 mile cool down

6 miles roads, 40:23 (6:43/m)

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6 miles roads with Jeff, 40:23 (6:43/m)
7:05, 6:30, 6:33, 6:45, 6:49, 6:33

5 miler roads, 28:57 (5:47/m)

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5 miler roads, 28:57 (5:47/m) in pelham, went out a bit too fast on this one,
I was wondering why I felt winded
5:34, 5:48, 5:52, 5:57(uphill), 5:42

5 miles easy with Jeff roads

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5 miles easy with Jeff roads
35:06 (7:01/m)
7:31, 6:44, 6:49, 6:50, 7:08

10 X 1 mile (200 jog rec) Track

10 X 1 mile with 200 jog recovery,
5:53, 5:45, 5:47, 5:48, 5:48, 5:48, 5:48, 5:50, 5:51, 6:00(wind unreal)
= 58:18 for a flat 10 miles

6 miles 41:23 (6:53/m)

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6 miles 41:23 (6:53/m)with Jeff on the roads
7:22, 6:38, 6:36, 6:59, 7:00, 6:41

7 miles easy

7 miles trails easy run, sore legs from hills, back has improved...no deep breathing though :)

5 X hydro hill 2:38's

1.5 warm-up, 5 X Hydro hill in 2:38, jog back down the hydro and 1 mile cool down
My back is still sore from the candy cane(muscle pull), legs are now sore from the hillwork, tomorrow will be a tough day getting up out of bed :)

5k 17:22 3rd overall

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Candy Cane 5 k long course it's 5.25 km,not sure why it's not measured right, I have done this race 3 years in a row and every year comes out .25 over or 40 seconds or so
Anyhow, the conversion is equivalent to a 17:22 5k

6 miles roads, 40:56 (6:49/m)

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6 miles roads with Jeff, 40:56 (6:49/m)
7:12, 6:35, 6:45, 6:48, 6:48, 6:42

5 X 400 (30 sec rest)

1 mile warm up, 5 X 400(30 sec rest) on the roads 1 mile cool down

easy 6 miles roads

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6.05 miles easy in Port 45:31 (7:31/m)

12 miles trails 1:22:19 (6:51 /m)

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12 miles with Jeff trails 1:22:19 (6:51 /m)
7:16, 6:35, 6:41, 7:13, 6:32, 6:58, 6:36, 6:51, 6:37, 6:59, 6:55, 6:57

easy 10 miles, 1:14:59 (7:30/m)

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easy 10 miles leaf covered trails, 1:14:59 (7:30/m)
7:16, 8:05, 7:16, 6:53, 7:04, 7:35, 7:09, 7:41, 7:32, 8:21

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

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5 miles 28:58 (5:47/m)
6:07, 5:49, 5:44, 5:41, 5:33

10 X 400 (30 sec recovery) roads

1 mile warm-up, 10 X 400 (30 sec recovery) roads, 1 mile cool down

easy 6 miles

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easy 6 miles, (7:38/m)
7:21, 7:38, 8:12, 7:25, 7:44, 7:25

12 miles, 1:25:05 (6:45/m)

rockway by runperryrun at Garmin Connect - Details
12 miles with Jeff into rockway 1:25:05 (6:45/m)
7:21, 6:49, 6:43, 6:20, 7:16, 7:06, 6:39, 6:29, 6:34, 6:18, 6:33, 6:49

late night 5 miler, 29:27 (5:53/m)

southend 5 miler by runperryrun at Garmin Connect - Details
2nd 5 miler, 29:27 (5:53/m)
6:09, 5:58, 5:51, 5:41, 5:43

afternoon 5 miler 29:20 (5:52/m)

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5 miles fast on the roads in Pelham, 29:20 (5:52/m)
5:53, 5:52, 5:48, 5:56 (uphill on 5th street louth) 5:48
1 mile cool down

6 miles roads 42:00 (7min/m)

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6 miles with Jeff, 42:00, 7:00/m
7:20, 6:49, 7:09, 7:00, 6:53, 6:43

8 miles trails easy

8 miles trails easy

10 X 400 (30 sec rest) VO2 max work

1 mile warm-up, 10 X 400 (30 sec rest) VO2 max work, 1 mile cool down

10 miles roads 1:08:49 (6:53/m)

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10 miles with Jeff on the roads out to Rockway and back
1:08:49 (6:53/m)
7:36, 7:06, 6:54, 6:54, 7:02, 6:31, 6:32, 6:39, 6:44, 6:45

5k 17:40 8th overall

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Jackolanern 5k, went out faster than usual, paid for it,
anyhow 17:40 8th overall

3 miles easy and strides

2 miles steady 11:59

roads, 1 mile easy, 2 miles steady 5:59, 6:00

10 X 200 roads

1 mile warm-up, 10 X 200, 1 mile cool down

3 X 1 mile roads 5:30/5:30/5:29

6 miles total, 1 mile warm-up, some strides, 3 X 1 mile 3 min rest 5:30, 5:30, 5:29 on road/lockhart, 2 mile cool down

easy 7.5 miles with Paul

5.02 miles roads 33:10 (6:37/m)

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5.02 miles roads 33:10 (6:37/m)
6:48, 6:30, 6:35, 6:57, 6:12

5.02 miles 30:07 (5:59/m)

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5.02 miles steady 30:07 (5:59/m)
went a bit over 5
6:17, 6:00, 5:53, 6:01, 5:45

7 miles 18 X 1 min hard/steady

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7 miles, 51:50 (7:24/m) easy mile 18 X 1 min hard 1 steady 1.5 mile cool down......
7:47, 6:58, 7:40, 7:38, 6:38, 6:59, 8:00

6.5 miles easy

6.5 miles easy, legs tired

3 X 1 mile trail 5:28/5:32/5:28

6 miles total
2.5 mile easy, 3 X 1 mile along the 12mile creek Glendale to tressel, tressel to glendale, and glendale to tressel....5:28/5:32/5:28, not bad considering the rain and wind. 1.5 easy cool down.
Hope the weather is good for the Scotia Bank marathon tomorrow....Rob Watson and Reid Coolsaet will be hammering!

6 miles 40:48 (6:48/m)

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6 miles with Jeff roads 40:48 (6:48/m)
7:11, 6:38, 6:45, 6:46, 6:47, 6:36

5 miles steady, 31:33 (6:18m)

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roads steady 5 miles, 31:33 (6:18m)
6:20, 6:11, 6:15, 6:24, 6:18