1 min on, 2 off

First day back. 1 min on, 2 off

First piece w/o shoes.... steady, focus on form, avg 25s/m

1 min 2:05, 4 min off

Still under the weather, steady, focus on form

I might have the flu and strep throat? Took it easy, 1 min 2:12ish, 4 min off

Steady pace, awesome form, 26ish

1 min 2:10 or less, 9 min off.

At 9:30pm, after 2 beers and a big bag of potato chips, steady pace, 25ish

1 min 2:10 or less (30ish) 4 min off (2:24ish, 26ish)

1 min 2:10, 4 min off

1:30 at 30, 3:30 at 26ish

After 4 mile run, steady pace with focus on back form and not slouching at the release. Avg 25ish.

After 4 mile iroquois run: 2 at 30, 3 at 26

Long slow distance, steady pace, 25-29 s/m

1st hr: 2min at 30s/m, 3 min at 26s/m. The rest steady pace, staying at target split, focus on form. Core after.

After 10 MI hike, 2 min 30s/m, 3 min off

(2 min 30s/m, 3 min off) ×5, then steady. Lift after.

(2 min at 30s/m, 3 min off) ×5. The rest 27 s/m steady . Lift after.

1 min 30s/m, 4 min off