5 miles, 35:22 (7:04/m)

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7:33, 6:52, 7:04, 6:53, 6:57
with bro Paul

15 miles, 1:44:54 (6:59/m)

with Jeff
7:29, 6:54, 7:06, 6:54, 7:08,
6:58, 6:57, 7:07, 7:03, 7:02,
6:51, 6:49, 6:49, 6:42, 6:57
http://connect.garmin.com/activity/420866218

5 miles 31:40 (6:20/m) 3 fast 2 easy

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3 fast, 2 cool down
6:07, 5:41, 5:53, 6:54, 7:02
(17:41, 3 miles)

8 miles, 55:35 (6:56/m)

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with Jeff
7:20, 6:48, 7:02, 7:11, 6:58, 7:00, 6:33, 6:39

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

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with Jeff, 10 X 1 min fast(jog 1 min rec)
7:35, 6:48, 6:56, 6:38, 7:09, 7:02

6 miles easy, 46:35(7:45/m)

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with Jeff footing all snow
8:11, 7:45, 7:40, 7:35, 7:50, 7:29

14 miles, 1:38:07 (7:00/mile)

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roads with Jeff
7:20, 6:53, 7:07, 6:57, 7:13, 6:55, 6:55,
6:51, 6:59, 7:05, 6:55, 6:54, 7:04, 6:52

5k, 17:16 (5:34/m), 2nd overall

Felt good, didn't wear a watch,
but heard the mile 5:15, ran with leader
or it was no-mans land:) with him till
2.5 miles and he pulled away:)
http://www.webscorer.com/racedetails?raceid=16737&did=19330

3 miles. 19:10 (6:23/m)

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up tempo effort, slowed by snow covered roads:)
6:45, 6:13, 6:11

5 miles, 35:17, (7:03/m)

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with Jeff on the snowy roads.....10 X 1 min fast 1 easy
7:49, 6:36, 6:54, 6:29, 7:27

13 miles, 1:33:13 (7:10/m)

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with Jeff on snowy roads
7:42, 6:58, 7:19, 6:58,
7:12, 6:59, 7:18, 7:03,
7:25, 7:08, 6:51, 6:48, 7:26

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

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with Jeff a wee bit cold out
7:41, 7:07, 7:06, 7:21, 7:14

9 miles, 65:00 (7:13/m)

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with Jeff on the trails to port and back
snowy, cold windy:) but trail frozen bonus
7:08, 7:15, 7:19, 7:20, 6:48,
7:09, 7:14, 7:02, 7:39

6 miles, 43:17 (7:12/m)

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7:24, 6:41, 7:32, 7:19, 7:19, 6:55

9 miles 73:15 (8:08/m) 63 miles for the week

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short hills trails with bro Paul

7:55, 7:45, 7:48, 9:12 (decew hill), 

7:30, 8:03, 8:11, 9:05 (hydro hill), 7:43

4 miles, 27:25 (6:51/m)

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7:12, 6:42, 6:51, 6:37

5 miles

1 mile warm-up, Reindeer 5k Buffalo
race 3.1 miles 17:53, 3rd overall
Got to the race 5 minutes b4 it started:) no warm-up
1 mile cool down
http://www.buffalorunners.com/results/2013/Reindeer13.htm

easy 9 miles, 68:23 (7:35/m)

7:35, 7:33, 8:20, 8:14, 7:24, 7:23, 7:39, 7:43, 7:32

6 miles, 45:43 (7:37/m)

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roads with 4 striders within the 5th mile
7:35, 7:10, 8:08, 8:17, 7:02, 7:27

3 miles, 21:23 (7:07)

7:06, 7:06, 7:11

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

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7:54, 7:20, 7:33

6 miles, 42:57 (7:09/m)

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2.5 miles easy, (10 X 1 min fast, 1 min jog) 1 mile easy
7:26, 7:18, 7:18, 7:07, 6:57, 6:47

easy 3, 24:40 (8:13/m)

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8:04, 8:12, 8:20

6 miles 43:38 (7:16/m)

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roads with Jeff
7:32, 7:12, 7:18, 7:05, 7:15, 7:13

9 miles, 1:04:47 (7:11/m)

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easy on the roads
7:25, 7:01, 7:24, 7:24, 7:15, 7:05, 7:11, 6:52, 7:04

7 miles (4 X 1200 within)

1 mile warm-up some striders...
4 X 1200 off 2 minutes
progression 4:26, 4:23, 4:19, 4:13
4 mile cool down

2:11:24 for coolsaet (hit 1:31:34 @30k 2:08 pace) 6th overall

12 miles, 1:28:27 (7:22/m)

roads/trails/hills
7:43, 7:03, 7:11, 8:24 (hydro hill) 7:12, 7:19,
7:33, 6:51, 7:48(decew hill), 7:14, 6:57, 7:07
garmin stats

5 miles, 35:24(7:04/m)

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with Jeff on the roads,
1 mile easy, did 10 X 1 min hard 1 easy, 1 mile easy
7:39, 6:48, 6:54, 6:38, 7:21

5 miles, 31:42 (6:20/m)

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6:26, 6:13, 6:15, 6:20, 6:24
icy roads hard to grip the roads, winter running begins

56 miles for the week

Build 1 complete 42, 49, 56 miles the past 3 weeks,
now for an easy week and then back to another build
of 9 miles, 10 miles 11 miles (63, 70, 77)

8 miles, 57:45 (7:13/m)

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7:05, 7:03, 7:22, 7:42, 7:14, 7:14, 7:01, 6:59

8 miles, (7:16/m)

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trails with Jeff into port and back
7:15, 7:12, 7:45, 7:31, 6:58, 7:12, 7:21, 6:55

8 miles, 57:41 (7:12/m)

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7:26, 6:58, 7:04, 7:16, 7:13, 7:09, 7:13, 7:17
http://connect.garmin.com/activity/407448270

8 miles, 61:49 (7:43/m)

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easy wet trail run 
7:37, 7:47, 8:03, 7:49, 8:15, 7:48, 7:25, 6:59 

8 miles, 53:11 (6:38/m)

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trails to port (10 X 1 min pick ups within)
6:46, 7:06, 6:23, 6:42, 6:23, 6:42, 6:49, 6:15

8 miles, 54:57 (6:52/m)

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trails out to port
10 minutes on 5 minutes easy,
got in 3 of them and the last mile for the 4th
6:53, 7:05, 6:52, 6:52, 6:41, 6:44, 7:13, 6:31

8 miles, 51:34 (6:26/m)

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Welland paved trail,
very windy the last 4 miles
6:36, 6:19, 6:19, 6:31, 6:41, 6:29, 6:28, 6:05

The build

trying a build of 6, 7, 8 milers
spread over 3 weeks to get back fitness

2 weeks complete

week 1
6, 6, 6, 6, 6, 6, 6 = 42 miles
6:44's fastest run (roads)

week 2
7, 7, 7, 7, 7, 7, 7 = 49 miles
6:33's fastest run (trails)

7 miles, 50:21 (7:11/m)

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trails with Jeff, windy
7:20, 7:06, 7:20, 7:06, 7:23, 7:01, 7:01

7 miles, 50:14 (7:10/m)

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with Jeff on trails to port
7:08, 6:48, 7:04, 7:01, 7:28, 7:07, 7:32

7 miles, 45:52 (6:33/m)

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trails into port, windy :)
6:28, 6:46, 6:24, 6:31, 6:41, 6:45, 6:12

7 miles, 54:15 (7:45/m)

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trails with Gary into Port
7:42, 8:00, 7:29, 7:35, 7:47, 7:54, 7:44

7 miles, 48:34 (6:56/m)

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trails to port and back,
windy and chilly
7:02, 7:13, 6:46, 6:47, 6:49, 7:14, 6:39

7 miles

easy trail run, garmin died at half a mile:)

7 miles, 52:40 (7:31/m)

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trails with Polly
7:51, 7:46, 7:30, 7:19, 7:26, 7:21, 7:23

6 miles, 45:50 (7:38/m)

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trails with cool dude Paul
7:51, 7:37, 7:22, 7:42, 7:29, 7:47

6 miles, 40:26 (6:44/m)

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roads
6:54, 6:32, 6:56, 6:34, 6:48, 6:39

6 miles, 42:16 (7:02/m)

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trails into port
finally injury free,
the soleus muscle in my calf is strong and loose
7:07, 7:23, 6:51, 6:56, 7:16, 6:39

6 miles, 44:59 (7:29/m)

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trails into port
7:13, 7:37, 7:26, 7:37, 7:38, 7:24