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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
10*500/500
10k ~MP inside
10k pace
10k tempo
10k Time trial on marathon legs. Could make it much faster
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*2000/1000 float
3*2k/1k
3*5000 MP/1000 fast jog
3*6000/1000 inside 23:40, 23:35. 23.29
3*8k/1k inside
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
4K time trial, could complete 5k in huge PR, but didn’t
4K trial again, and still plenty of confidence for big PR on 5k
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*2000/1000
5*2000/1000 float
5*2k/1k (MP/float)
5*3000/600
5k
5k to make it move
5k TT heavy legs, good HR. Definitely can go faster
6*1000/1000
6*1000/400
6*1600/400
6*2000/400
6*2000/500
6*3000
6*Waitts park climb
7.5 easy 10 in zone 3, 1.5 easy
7*150/250
8*1000/1000
8*1000/400
8*1k on/1k off
8*500/500
A little more intensive than planned
Another easy hour
Around spot pond
Aussie quarters 10*200/400
Aussie quarters 12*200/400
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
Boston marathon
Cadence workout
Carolina bay Turkey trot 5k
CD
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

12 3 4

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