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Tuesday July 13th, 2010: 7.5 miles
AM: 7.5 miles 1hr+ easy around Oak Harbor waterfront.
PM: 0 miles
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Monday July 12th, 2010: 5 miles
AM: 5 miles 40+ min easy barefoot around the sports fields at La Conner High School. Legs sore from Sunday's race.
PM: 0 miles
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Sunday July 11th, 2010: 16 miles
AM: 16 miles Race (16mi) Warm up, 1/2 marathon race, cool down. Continuous hills, mostly not too bad, but relentless. I had to walk a bit up a long steep gravel road at the turnaround, and also walked a bit up a steep one around mile 11. Ran 1:15, 2nd was around 1:19. Probably worth somewhere between 2-4 min faster on a flat course. Ran avg 177 HR with excursions up to 182. Fit marathon HR is ~173-174 and 1/2 marathon ~179-181 avg, so not absolutely full effort, but good enough. Achilles felt 95%+ before race, but felt a bit beat up after.
PM: 0 miles
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Saturday July 10th, 2010: 5.5 miles
AM: 5.5 miles 45 min easy along Tommy Thompson path.
PM: 0 miles
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Friday July 9th, 2010: 12 miles
AM: 12 miles 95 min easy in ACFL trails. Cut through the edges of the Whistle Lake, Heart Lake, and Cranberry Lake areas.
PM: 0 miles
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Whistle Lake sucks. Cranberry Lake is the bomb shit. -pimp
I could take or leave Heart Lake. -pimp
For the sake of full disclosure, I lost my virginity at Cranberry Lake. -pimp
Fuck you. Whistle Lake is by far the best. That's the area with Mt. Erie and Sugarloaf, plus Whistle Lake itself is the most beautiful of the three lakes. The Cranberry Lake area contains the old garbage dump--SEXY! -SeaGoat
Thursday July 8th, 2010: 6.5 miles
AM: 6.5 miles Hill Sprints (6.5mi) 40 min easy + 3 17sec hill accelerations (from strider to fast), and 6 11sec shorter hill sprints + jog back to boat.
PM: 0 miles
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Wednesday July 7th, 2010: 9 miles
AM: 9 miles 70+ min easy on trails in Anacortes Cranberry Lake area at the end near the Clyde water tower.
PM: 0 miles
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09-01-2010