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Courses

12 3 4

Name ▲	Distance	Actions
1 k trial, 95% effort. 3.04. No preparation done, no training
10 hilly miles
10 k tempo
10 k with light progression on second half. New PR
10 miles
10* Waitts mount climb
10*100/200
10*200/200
10k ~MP inside
10k tempo
12*200/200
12*400/200
12*500/500
15 k
15 k on tired legs
15 miles moderate, 5 miles 95% MP
27 average intensity inside
3 k pick up
3*6000/1000 inside 23:40, 23:35. 23.29
365th day non stop
3k HMP, 2k float, Mona fartlek
4*1000/1000
4*1500/500
4*2000/500
4*3000/500
4*3k/1k
5 cold miles
5 easy, 10 MP, 5.5 easy. Heavy legs from beginning. Tough
5 easy, 10 MP, 5.5 easy. Heavy legs from beginning. Tough tough
5 miles MP
5 miles tempo
5 miles under pressure
5*2k/1k (MP/float)
5*3000/600
5k to make it move
6*1000/400
6*1600/400
6*2000/400
6*2000/500
6*Waitts park climb
7.5 easy 10 in zone 3, 1.5 easy
7*150/250
8*1000/400
8*1k on/1k off
A little more intensive than planned
Another easy hour
Around spot pond
Aussie quarters 8*200/400
Aussie quarters plus
Aussie quarters plus 200 quick finish at the end
Bandit 5k run
Bill Feeney 5k race
Bondcliff climb
Cadence workout
Chasing the rainbow
Cheering BM runners in last 5 miles
Chicago marathon
Chill out
Chilling with RC Malden
Coffee jog in common park
Commute home from south Boston
Cool down
Couple hills
Cruising around
Developing some new trails in Fells
Dos Santos long run
Easy 10 k
Easy 10 miles
Easy 15 k
Easy 15 k plus couple pick ups in about marathon pace
Easy 2 hours
Easy 4 afternoon miles
Easy 40 minutes
Easy 5 miles
Easy 5 plus light progression in the middle
Easy 7 k in heat
Easy 7 miles plus segments
Easy 70 minutes
Easy 8 miles before moving to Portland
Easy 9 miles
Easy 9 miles with groceries.
Easy Fells orange trail
Easy groceries run
Easy half marathon
Easy hilly
Easy hilly 15k
Easy hot hour
Easy hour
Easy hour plus few light hills
Easy hour plus few strides
Easy hour plus strides 8*100
Easy hour with light progression
Easy long run on heavy legs. Felt great
Easy long trail(mostly) jog
Easy Monday
Easy plus light 4K trail tempo
Easy plus strides
Easy rainy Thursday
Easy RC Malden run
Easy run

12 3 4

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