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| Land between the Lakes "canal trail" |
11/12 Monday - 6 miles/ 5.4 running
am- 21 deg wind chill, could not decided on where to run, fittek 50 mins real easy at 4.8 to 5.1 pace
pm- tergat loop 2 mile = 21 min@140hr
11/13 Tuesday - 8.2 miles/6.6 running
am - 5.2 miles = BP + hilly route fartlek w/ gregg/chris, some fast parts, last .5M in 4:51
pm - Fittek treadmill plus 5 x 1min fast - nice, fast runs at 6.2 to 7.0 mph (8:30 pace)
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| Smoky Mountain AT "ridge" |
am - 5w/5run, hilly route + bp, ok
pm- nothing, should have at least walked but its dark.
11/15 Thursday - 7.8 miles/ 6.2 running
am - tempo day for me: BP run w/ chris, gregg (though they took off at 8:30 pace) run 1.7 in 17.25; walk 4.29 mins; 2M in 18:56 at 150, felt good, 59.16 for 5.3M....best 2mile tempo in long time.
11/16 Friday - 3.1 miles/ 2.1running
am - komen loop - ok, recovery, so very easy pace.
11/17 Saturday - 16 miles/ 12.7 running
am - Allerton trails, race course + road connect+ shrocth trail outside loop, same as 10/21 + .2mile....great weather and and very strong run for me, on 10/21 ran 2:26 @145HR, today ran 2:20@ same HR plus the added .2M...this equals about 13.2 miles in 2:20 for 10:40 pace!!!!!! still walking the first 5 mins and 1 min ea 10 min , then 2 mins walk at end...Hokey Evo good, a few knee aches and hip, low back, but not bad and getting more used to them
pm- river bend walk w/ dogs around shadow lake, very pretty day
11/18 Sunday - 5 miles/ 0 running
"just walking" nice at river bends forest park, started from 1st parking lot thru woods on path, then grass path to shadow lake trail around lake and back....added loop around new aluminum fishing pier
week totals = 51 miles / 35.8 running
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