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Weight: 170.00 lbs.
Run: 11.50 mile
Run Time: 01:17:00
Run Pace: 06:41.73 /mile
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2
Cass loop + night double
Weight: 170.00 lbs.
Run: 11.00 mile
Run Time: 01:18:00
Run Pace: 07:05.45 /mile
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3
5*4 3 minute rest workout
Weight: 170.00 lbs.
Run: 8.00 mile
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Weight: 168.00 lbs.
Run: 10.00 mile
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5
2*15 minutes hard + 5 minute recovery and hills
Weight: 170.00 lbs.
Run: 9.00 mile
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Weight: 170.00 lbs.
Run: 6.00 mile
Run Time: 00:42:00
Run Pace: 07:00 /mile
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Run: 55.50 mile
Run Time: 03:17:00
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Weight: 170.00 lbs.
Run: 11.00 mile
Run Time: 01:15:00
Run Pace: 06:49.09 /mile
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Weight: 170.00 lbs.
Run: 8.00 mile
Run Time: 00:57:00
Run Pace: 07:07.5 /mile
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Weight: 170.00 lbs.
Run: 6.00 mile
Run Time: 00:42:00
Run Pace: 07:00 /mile
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11
Kenosha day 1: 4*1600 xc course workout + double
Weight: 170.00 lbs.
Run: 15.25 mile
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12
8 mile recovery + walk double
Weight: 170.00 lbs.
Run: 11.00 mile
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Run: 51.25 mile
Run Time: 02:54:00
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