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Ran 4 miles in 26:00 on Thursday, August 19, 2010
Ran 4 miles in 26:00 on Wednesday, August 18, 2010
Ran 4 miles in 25:00 on Monday, August 16, 2010
Ran 7.25 miles in 51:00 on Friday, July 30, 2010
Ran 2.50 miles in 17:00 on Thursday, July 29, 2010
Ran 5 miles in 35:00 on Wednesday, July 28, 2010
Ran 3 miles in 20:00 on Sunday, July 25, 2010
Ran 5 miles in 34:00 on Sunday, July 18, 2010
Ran 3 miles in 21:00 on Friday, July 16, 2010
Ran 3.50 miles in 23:00 on Monday, July 12, 2010
Ran 1 miles in 05:10 on Saturday, July 10, 2010
Ran 0 miles
1 mi warmup, 800m in 2:14, 1 min rest, 400m in 59s, 1 mi cool down
Ran 4 miles in 28:00 on Monday, July 05, 2010
Ran 4 miles in 28:00 on Saturday, July 03, 2010
1 mi warmup, 1mile in 5:20, 200m in 23.4, 800m in 2:38, 400m in 63, 1 mile cooldown
Ran 4 miles in 30:00 on Wednesday, June 30, 2010
4 miles, 5x150m fast, 3x200m, 30/26/26sec. 1 mile cooldown
Ran 4.50 miles in 32:00 on Thursday, June 24, 2010
Ran 5 miles in 37:30 on Wednesday, June 23, 2010
1 mile warmup, 3x800,3x400,3x200. 800s in ~2:35 w/ 75 sec rest, 400s in ~75 w/ 75 secs rest, 200s in 30/29/27. 1 mile cooldown
Ran 2 miles in 14:00 on Monday, June 21, 2010
Ran 3 miles in 21:00 on Friday, June 18, 2010
Ran 0.40 km in 00:51 on Thursday, June 17, 2010
400m race, 51.5 sec. warmed up about half a mile. no cool down.
Ran 4.30 miles in 29:00 on Wednesday, June 16, 2010
1 mile warmup, 2x600m/400m/200m, 3 min between reps, 5 min between 2 sets, 1:38,65,32/1:42,65,29, 1 mile cooldown
Ran 5 miles in 37:00 on Sunday, June 13, 2010
also 4x100m strides
Ran 5 miles in 35:00 on Saturday, June 12, 2010
Ran 3 miles in 21:00 on Thursday, June 10, 2010
Ran 3 miles in 21:00 on Wednesday, June 09, 2010
Ran 4 miles in 28:00 on Monday, June 07, 2010
Ran 4.50 miles in 30:00 on Sunday, June 06, 2010
Ran 5 miles in 33:00 on Wednesday, June 02, 2010
Ran 2 miles in 14:00 on Tuesday, June 01, 2010
Ran 5 miles in 37:00 on Sunday, May 30, 2010
Ran 5 miles in 32:00 on Friday, May 28, 2010
Ran 2 miles in 14:00 on Wednesday, May 26, 2010
Ran 6 miles in 45:00 on Sunday, May 23, 2010
Ran 3 miles in 21:00 on Saturday, May 22, 2010
Ran 4 miles in 26:00 on Thursday, May 20, 2010
15min warmup, 10x200m in ~29s w/ 2min rest, 10 min cooldown
Ran 7 miles in 49:00 on Sunday, May 16, 2010
Ran 7 miles in 49:00 on Friday, May 14, 2010
Ran 3.50 miles in 24:00 on Thursday, May 13, 2010
Ran 5 miles in 35:00 on Wednesday, May 12, 2010
Ran 7 miles in 46:50 on Monday, May 10, 2010
6x100m strides after
rabbiting a friend for an 800m race 15min warmup 400m in 54s 15 min cooldown
Ran 2 miles in 14:00 on Friday, May 07, 2010
Ran 5 miles in 35:00 on Wednesday, May 05, 2010
15min warmup, 4x200 @27 seconds w/ 4 minutes rest, 1x400 @55 seconds, 10 min cooldown.
Ran 4 miles in 27:00 on Monday, May 03, 2010
Ran 3.50 miles in 25:00 on Saturday, May 01, 2010
10x200m @32 sec, 90 sec rest between each. 3x150m sprint, full rest
Ran 5 miles in 33:30 on Monday, April 26, 2010
Ran 0.20 km in 00:23 on Thursday, July 01, 2010
200m in 23.4s
400m in 51.5 sec.
Ran 1 miles in 04:28 on Saturday, June 12, 2010
some downhill
Ran 0.80 km in 01:59 on Saturday, April 10, 2010
Ran 4 miles in 23:04 on Saturday, December 05, 2009
Ran 5 km in 17:30 on Sunday, November 08, 2009
