Saturday - 14.04
12:09 PM - nice run, pretty much stuck to 6:30's the whole way, with a couple around 6:20, nice temps (low 40's), little wind, down highland 14-mile loop (1:30:11)
Friday - 5.11
2:22 PM - 1.12 mi. warmup (9:08); 10 x 200m w/ 200m recoveries - 36.2, 34.9, 34.6, 34.2, 35.5, 35.5, 35.3, 35.4, 34.7, 35.1; 1.62 mi. cooldown (13:57)
Thursday - 10.3
3:30 PM - out pineswamp and back w/ mike riddle (4.8/37:47)
5:10 AM - out and back on morning loop, no garmin again, went to end of cedar street and back (5.5/43:30)
Wednesday - 10.8
out to neck and around counter clockwise w/ zach (1:21:11)
Tuesday - 11.65
3:13 PM - 1.5 mi. warmup on outdoor track (12:28), 5 x 1200m w/ 400m recoveries, not all out, just wanted something a little faster (4:01.8/3:53.7/3:53/4:02.8/3:54.1), 1.6 mi. cooldown (12:22)
5:15 AM - out and back on morning loop after trying to fix furnace (3.6/28:53)
Monday - 10.28
3:49 PM - 40 laps on IHS outdoor track plus distance from school to track and back
Sunday - 13.92
2:36 PM - long, slow recovery run; the back of my lower left leg was stiff and sore when I started out, so I stuck mostly to the trails of bradley palmer and willowdale, barely kept the pace under 8:00/mile, achilles was sore from yesterday's race effort and the long run late in the day. (1:46:26)
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