another round of extra for holiday. pretty consistent steady,slowish pace through just about first half a bit of a gap and slow from the…

feeling extra meters from yesterday. first third decent just a bit over 18. 5k good at 20:53. 7150 or so at 30 minutes. slow from ther…

extra meters in anticipation of holiday. tried to keep spm down. did pretty well through first two fifths. day caught up.with me a bit f…

ok overall. quick first quarter. ok at third just under 18. 20:46 at 5k. 7265 at 30 minutes. 41:38 at 10k. slow after 30 minutes mar…

felt ok. pretty strong first quarter. ok at third just below 18. 20:48 at 5k. 7235 at 30 minutes. 41:46 at 10k. solid piece between 54…

felt kind of slow. happy with time given way it felt. ok first fifth. 20:56 at 5k. 7180 at 30 minutes. 41:58 at 10k. last 750, partic…

pretty good first third. just under 18 at one third 20:42 at 5k. 7260 at 30 minutes. 41:38 at 10k. last fifth a little slow but right a…

another sub 54 woohoo! 17:55 ish at one third. 20:45ish at 5k. 7255 at 30 minutes. 41:34 at 10k. last 750 pretty strong. minimal slow…

felt pretty good. few slow spots but not too bad. 17:50 for first third. 20:43 at 5k. 7250 at 30 minutes. 41:38 ish at 10k. all fiv…

happy to be back solidly in the 54's. overall fairly consistent. some up and down but minimized the really big slow downs. just mi…

a little better overall. decent first fifth. good piece from 5600 to 7200. ok last 2k or so. a little more consistent than yesterday.…

terrible. first 2k felt alright. just had nothing from there. had a decent stretch from 5600 to 7200. but other than that just super s…

slow. felt off pretty much whole way. don't know if it was tetanus shot yesterday or just tired or just one of those days. really…

felt up and down. and kind of slow especially through the middle. overall time ok. 20:52 qt 5k. 7130 at 30 minutes. 42:06 at 10k.

broke 54. woohoo! solid first third - just under 18 min. 20:44 at 5k, 7260 at thirty minutes. 41:40 at 10k. last fifth really strong.…

fast early. 8:14 at 2k which may be PB. 20:48 at 5k. 7235 at Thirty minutes. 41:52 at 10k. fourth fifth was slow. decent 1500 from ab…

first tenth or so really fast. probably too fast to start. first third time ok at 18:10. 21:10 at 5k.7170 at 30 minutes. 41:58 at 10k…

really good first third. 20:50 at 5k. 7240 at 30 minutes. 41:55 or so at 10k. pretty tired for last 3k but time was ok. overall happy…

felt pretty good whole way. few slow spots but not horrible. good first quarter. ok at third - 18:08. 20:55 at 5k. 7205 at so minute…

overall good to be in the 54s. really and down through the middle. 4th fifth slowish. 20:55 at 5k. 7155 at 30 minutes. 42:02 at 10k. w…

ok time. felt very up and down. seemed a little tired. think yesterdays row took some out of me. plus had a lot of steps both days this…

may be a pr at 13000. really strong 1st quarter. 20:48 at 5k, 7225 at 30 min, 41:38 at 10k. wasn't exactly easy but felt good thr…

got interrupted this is remainder. had to stop and answer phone is first split. took about 45 seconds. overall time ok factoring in tha…

was having solid run. had to stop and make some calls for Nat. was keeping strike rate at good place.

pretty good through one quarter. was able to keep stroke rate a little lower while way through. overall pretty decent time. watch actin…