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Courses

123 4 5 6 7 8

Name	Distance ▲	Actions
8X800 c/d
AT Wave Tempo
URD
Shakeout + strides
6x400 Warm-Up
LT Progression Tempo
5x3min@R/5min clock
Harmon 5k c/d
4m Progression
Ausherman c/d
70min, Long Run
Cools
45min Easy
10m@MP
8x2min@goal 10k/3:00 clock w/u
Afternoon Ride
Easy with fartleks
4x5min@I w/3min recoveries
8x800 w/400 rec
subGMP to GMP
Ladder Warm-Up
12x400 w/u
Recovery/Easy w/6x hill sprints
4M Easy
RAP 5k Cooldown
Ship Fair 5k
15min Easy
Easy Spin
Solstice c/d
10x200 Cooldown
Rabbit Run
SRD
Cburg Half Cooldown
Gen Aerobic w/2x10sec hill sprints
8x400@5k w/400 rec
Moderate LR
4x8min c/d
Run/Walk
Mile Cooldown
Recovery w/2x hill sprints
Recovery run/walk w/Emma
3x3:00/6:00 LT Wave Tempo
Shortened 3x2m
AT Progression Tempo
All Comer Track 5k
9m@goalMP
Testing Ankle Out
6x400@5k w/400 rec
1/16/1/11/1
Race for the Nation 5K w/u
Race for the Nation 5k
3x 200/200/400 w/200/400/200 rec
12x400m w/400 rec
Run Around the Inner Harbor
Soupy 9
20min Spin
Cool
Ellipitical
Recovery Walk
General Aerobic-watch died at 2.7m
Gen Aerobic
Back At It!
Back in the saddle
Falcon Flight/Expresso Speedway
8x2min@goal 10k/3:00 clock c/d
4x800 w/400 rec
Recovery Run/walk
Run/Walk - 20/1/9
Run w/Emma & Diz
Cburg Half Warm-Up
12x1:30/1:15/1:00 @ Y
Run/Walk 6min/1min
General Aerobic + strides
Ocean Drive Marathon
Dragonfire
Run Commute
First half of LR until signal lost
Catalyst Test Ryun
Recovery to Easy Progression
gen Aerobic + strides/drills
Rough Rider/Expresso Speedway
Fartlek c/d
50min Gen Aerobic
Run #7
4x8min@HMP-15sec w/3min rec
LR Cooldown
Long Run
Strength/Core
Shippensburg Turkey Trot 5k
25min Tempo
5x1k c/d
Harmon 5l w/u
5k Warm-Up
LR w/the Beast
10x1;30@5k-10k/3:00 clock
Family Walk
30min Recovery
3x2:00@MP w/2:00 rec
4x1.5m@HMP w/800 rec
Expresso

123 4 5 6 7 8

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