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Courses

12 3

Name ▲	Distance	Actions
1.5 Mile Cool down
1.5 Mile Warm-up
1.5 Miler
10 K
10 Miler
10 Miler Killeen Community Center
10 Miler Seabrook Trails
10 x 100m Strides
10.7 Miler
10K
10K Progression w/6x150m Strides
10K w 6x100m strides
10K w 6x150m strides
10K w/hills
11 Miler
11 Miler Seabrook Trails	11.21 mi
11 Miler w/some speed & hills
11 Miles
11 w/Kemah Bridge; Kemah; Clear Lake Shore
12 Mile Seabrook Trails w/Kemah Bridge
12 Mile w/some MP pace
12 Miler
12 Miler Seabrook Trails
12 Miler w/3 at M Pace
12 Miler w/Kemah Bridge
12.5 Mile Kemah Bridge & Seabrook Trails
1200@Tempo;400 Recovery
12x400
13 Miler
13 w/some fast at the end
13.3 Miles Last 2.5 @ Race Pace
14 Miler
14 Miler w/25% @ MP
14 Miler w/MP
14 w/Kemah Bridge
14.5 w/Kemah Bridge
15 Miler
15 Miler w/Race Pace @ End
15 Miles Around Austin Town Lake
15 w/Kemah Bridge
16 @ Trails & Over Kemah
16 Miler
16 Miler w/long steady hills
16 w/Kemah Bridge;Clear Lake Shores & Trails
1600;1200;800;400;200;1200 Intervals
16x200 @ 5K; 200 @ MP Recovery
17 Miler; w/6@race pace
2 Miler
2 Miles
2010 ConocoPhillips Rodeo Run
2011 Aramco Houston Half-Marathon
2012 Aramco Houston Half-Marathon
2x(400;400;300;300;200;200;100;100)
2x(800;400;200)
2x4 Bayou Bash Relay
2x4 Bayou Bash Relay 2011
3 at the Track
3 Mile Tempo
3 Mile Tempo (Town Lake)
3 Mile Tempo w/1 min recovery
3 Miler
3 Miles
3.3 Mile Tempo
3.5 Mile Tempo
3.5 Miles
3.7
30 Min Run
3x1 mile Tempo
3x1600; 600 Recovery
3x1600; 800 Recovery
3x2400 @ 10K; 800 Recovery
3x800; 400 recovery
4 Easy w/couple of speed plays
4 Mile
4 Mile Tempo
4 Mile Treadmill
4 Miler
4 Miles
4 Miles Treadmill
4 on Treadmill
4 Tempo
4.25
4.5 Mile
4.5 Miler
4.5 Miles
4x100 10K Race Pace Strides
4x100 strides
4x1600m; 600 recovery
4x800 Tempo Intervals
4x800 Tempo; 2.5 min. recovery
5 K
5 Mile Interval w/4x400
5 Mile on the Treadmill
5 Mile Tempo
5 Miler
5 Miler @ Track
5 Miler Treadmill
5 Miler w/hills
5 Miles
5 Miles w/Strides

12 3

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