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Courses

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Name ▼	Distance	Actions
Alaska Heart Run
Ala Wai Loop
Ala Wai Circle	6.1 mi
Ala Moana to Queens
Ala Moana to home
Ala Moana
Al Lewis 10 miler
Afternoon miles around the park
AF Mem Hill
8 x 90 sec
8 x 800
8 x 400
8 x 4' SS
8 x 2' hills - Monsarrat
8 x 2:30 around DH
8 x 1 mile
8 w/last 2 SS
8 w/3 at SS
8 w/2 at SS
8 w/ 4 SS
6 x 800
6 x 1K
6 x 1 mile
6 mile progression
6 mile out and back	6.3 mi
5x1 mile, 4x400
5K Friday's Crystal City
5 x 5 min SS
5 x 1 mile
4 x 1 mile 2 min rest
4 x 1 mile 1 min rest
4 x 1 mile
4 mile steady state
4 mile run
3.5 TM
3 x 5' SS
3 x 13' SS, 1' rest
3 x 10' at tempo
3 x 1 mile
23rd street loop	6 mi
21 Richmond	21.32 mi
20-mile long run	20 mi
20 x 400
2 x 8 mile loop
2 x 2 miles SS
2 x 2 miles
2 x 15' SS
2 x 10 at SS
2 x 1.5 SS w/u and c/d
2 up, 4 at SS, 2 down
2 mile tempo loop	2.11 mi
18th street loop	5.5 mi
18 miles from home	18.24 mi
18 mile Long Run	18 mi
18 from 2813	18.03 mi
16 x 400
16 miles	16.3 mi
15 x 400
14 Richmond	14.01 mi
14 mile Monsarrat	14.25 mi
13 out and back	13 mi
12 x 90 sec up Monsaratt
12 x 90 sec
12 x 800
12 x 400
11 riverside	10.73 mi
10-miler	10.7 mi
10 x 90 sec Monsarrat
10 x 800
10 x 2 min, jog down
10 x 2 min w/ 1 min rest
10 x 2 min
10 x 1K
10 miles last at SS
1 x 400
1 mile tempo loop	1 mi
1 mile

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