4 sweaty miles thanks to the higher temperatures lately. 


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10 miles (16 km) with 4X 2K reps at mmm, pretty close to 10K effort. 8:10 (threshold), 7:59, 7:56, 7:52. That was a fairly challenging workout for me.

Northern Ontario and Minnesota wildfires smoke are kindly staying away from my area. Easy 5.3K this evening. 

Man I hope that wildfire smoke doesn't come back here. Better yet that the fires go out.

I did a threshold session. 2 mile warm up, 4x2 mile(11:47, 36,42,28) w/ 2 min walk rest, 2 mile cool down. Total of 12.38 miles.

It was pretty warm, 85°F with a real feel of 90°F. I actually thought about taking the day off but I can see this was a pretty important workout for the last month of my half marathon prep.

Got 4 miles in today before the wildfire smoke from Eastern Washington became too intense.


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Did a double today. 8 miles around 6:30 AM and then 4 more at 1:00PM.

16 mile long run.

Kind of sweaty already at 6AM but it wasn't too bad.

Semi Holiday here. Lots of families with bikes on the trails. 13.3K on a seasonal sunny day. 

8.4 miles on grassy trails

68 miles for the week

63° and steady fairly hard rain for about half of my 5 miles today.


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