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Courses

12 3

Name ▲	Distance	Actions
1 x 880 and 3x 440
2 mile race simulation
2 x 1 mile and 1 x half mile
2 x 8:45 and 1 x 6:30
20 min Warm up and 16 min cool down and 2 min rest interval
3 x 0.7 miles with 2 min rest
3 x 1 mile 6:59 avg
3 x 880 in 3:03
3.6
4 x .25 on Sumitt
4 x .26 on summit ave
4 x 440 in 85 sec
4 x 440 in 86 sec
4 x 800 in 3:03 with 440 rest
4 x 880 in 3:06.5 with 440 rest
4 x 880 in 3:12
4 x 880 with 440 rest
4 x440 in 88 sec with 220 rest
5 x .17 on summit Ave
5 x .25 on summit ave
5 x 440 in 88 sec
6 x 220 in 40 sec
6 x 220 in 40 sec with 220 rest
6 x 440 in 1:29 with 220 rest
6 x 440 in 86 sec
6 x 440 in 87 sec wit 220 rest (about i minute)
6 x 90 sec hill repeats
ACR
Apple Rample Harvard	10 mi
Ashuwillticook
AVIS trails
Bay Circuit Trail
Beaver Brook
Beverly Commons
Bike Tour 2017
Blue Hills	10 mi
Blue Hills DRB
Boxford Forest 10K
Bradley Palmer
Bradley Palmer Fat Ass Loop
Breakhear to Lynn Woods
Breakheart
Breakheart + access road
Breakheart 2
Breakheart and Lynn Woods
Breakheart Outer 2
Breakheart outer loop x2 plus Ash path
Breakheart to Lynn Wood
Breakheart trails
Breakheat 3-3-2 loop
Bruce Freeman Rail Trail
Busa Bushwack Race	8.85 mi
Busa's Bushwhack	9.3 mi
Candy Corn Run
Cape Cod Rail Trail
Chebacco Woods
Chestnut Hill
Cleveland Circle
Cobble Mountain Snowshoe Classic	6 km
Comm/Clev/Beacon	7 mi
Commons
Dam Run XC Lynn Woods
Dee Zucarro Race
Dee Zuccaro	3.7 mi
Deer Run
Diamond Hill	22.5 km
Diamond Hill [2]	13.3 mi
Discover Hamilton Trail
East Bay Trail
Eastern Trail
ECG
ECGA - Pingree 10K	10 km
Fat Ass 50 Trail run
Feel Good Farm
Fells Ultra
Fells- Reservoir	5.7 mi
Florida Keys
Fresh Pond	2.5 mi
Frost'y Snowshoe Race	5 km
GAC 6 Hour Run
GAC FA Loop
Ghost Trail Rail Trail
Ghost Train Rail Trail
GLER
Grand Canyon
Great Blue Hill Loop
Groton Town Forest
Hamsterwheel
Head Cold
Hill repeats on treadmill
Hill warm up and cool down
Hodges Dam Half
Home walking route 1	2.2 mi
Home walking route 2	2.7 mi
Horse Hil
Horse Hill Snowshoe Race	7 km
I
Injury Recovery Run
Injury walk/jog workout
Interval w/u and c/d

12 3

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