TOUCH AND GO

Mo, 9/9/2013
2 miles steady out to Ft. McHenry in SpeedForm in 13:11
Tu, 9/10/2013
AM: 3 miles steady around Worthington Park in 21:02
PM: ART at Elite Chiropractic & Sport
We, 9/11/2013
Rest
Th, 9/12/2013
4 miles easy around Ft. McHenry in SpeedForm in 25:00
* 6:54, 6:58, 6:37, 6:44 (avg. 6:50/mi)... pretty good run...
Fr, 9/13/2013
AM: 2 miles steady around Ft. McHenry in 12:43
* 6:41, 6:00 (avg. 6:20/mi).. . rolled in SpeedForms..
PM: 2 miles steady around Worthington Park in 13:11
* 6:58, 6:10 (avg. 6:34/mi)... nice double.
Sa, 9/14/2013
4 miles on the Kendall Kanals in 25:53
* 7:17, 7:11, 7:00, 6:17 (avg. 7:01/mi)... hot, humid.. damn good.
Su, 9/15/2013
3 miles easy at Pataspco Landing with 427ft of elevation gain in 29:06
* 9:52, 9:16, 7:51... (avg. 
Total
20 Miles

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