4/30/13 - Ran my usual 4 mile loop and hit it pretty hard, finishing in 39:50 and then did a 1.5 mile cool down.
Later in the evening I ran 4 miles in my five fingers.
5/1/13 - Ran 8 miles at the cove; 4 gorge, ext, tuck-a-way, Enchanted forest, songbird and out on the road.
5/3/13 - Ran 9.65 in a track workout. Did a 2.5 mile warmup and then hit the track for a 1x1600m with 400RI and then 2x1600m with an 800RI and finished with 2x800 with a 400m RI; 6:14, 6:18, 6:16, 2:57 & 2:56.
5/4/13 - Course marking for the Trail Nut 10k and Half Marathon. 10 miles on the mtn bike.
5/5/13 - Ran 10.7 around Raleigh and Grandin courts and the greenway.
40.35 miles running and 10 mile mtn biking.
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