Ok I have missed a bunch of postings because I have been out racing so let me post them.
Sense August 25th.
I have done 2-3 9.33 mile runs
2 10k races.
about 5 - 5k's
and some 10ks.
and a 12k.
about 60 miles
I did 3 15ks all around 1:19 minutes dont really remember the dates sometime between september and now.
the 2 10k races were at 45:48 and 47:27
my 5ks have been in the 7 minute per mile range 22:xx-23:xx but one time I did a really really slow one, not sure why.
my 12k was 1 hour 1 second or so, it had alot of hills.
sorry for the late postings. I am going to try to keep track from now on.
today 6x 220m repeats 30-40 seconds. 20-30 second rest.
1.5miles slow cooldown 12minutes, easy pie.
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