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5 mile tempo then 3x1200 on the track with a minute rest splits: 5:21, 5:19, 5:22, 5:16, 5:17 3:51, 3:52, 3:52 don't know where this one came from but I'll take it. The 5 miles felt very easy

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Night run train with zach, jossi, paul, miles, and lena

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8x3 min on 4 min off I've done this workout twice before, except it was 4 min on 3 min off, thought I was doing the same one but realize as I look through my logs that I got the ons and offs reversed this time, doesn't really matter though. Splits were pretty decent considering I was doing more off than ons, still would have been nice to have been able to compare the times. Road loop splits: 9:08, 9:39, 9:46, 9:24, 9:59

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2x3200, 1600, 800 1 min rest between intervals, 2 min between sets. Splits: 10:22, 5:07, 2:27, 10:28, 5:06, 2:28 felt good, got a bit of a stitch during the 2nd mile, but went away for the last 2 intervals.

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woke up this morning feeling sort of sick, felt better after eating and decided to see if the weight room was open, but wasn't. Was supposed to do a long run today but between possible sickness coming on and the snow, just resting today and probably tomorrow as well. Will try to get a long run in when I can, glad I did that workout yesterday, might be quite a while before I get another quality workout in again. Might do a 2 mile in Boston when I'm back home, we'll see.

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foot was a little tender so took a precautionary day off

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did a 9 mile progression run at JP splits: 8:59, 8:36, 8:26, 8:23, 8:17, 8:05 Felt a little groggy so took it easy early, ended up being pretty good. Started around 6 min pace and finished around 5:30 pace.

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ran with ranch, felt good so tacked on a couple miles.

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