Training Runs for MCM 10K

Here's a list of the training runs I did for the MCM 10K, starting right after the St. Michaels Running Festival Half-Marathon I did in mid-May.

• May 21, 2015: 30:00, 2.55 mi, treadmill@5.1 mph
• May 24, 2015: 41:07, 3.46 mi, outside, ave. 5.04 mph
• May 26, 2015: 41:25, 3.25 mi, outside, ave. 4.7 mph
• May 29, 2015: 56:00, 5.6 mi, treadmill, intervals at 6.7 mph, but did not complete plan
• May 31, 2015: 40:00, 3.4 mi, treadmill@5.1 mph
• June 4, 2015: 1:10:00, 5.95 mi, treadmill@5.1 mph
• June 5, 2015: 30:00, 2.55 mi, treadmill@5.1 mph
• June 8, 2015: 50:00, 4.25 mi, treadmill@5.1 mph
• June 11, 2015: 40:00, 3.4 mi, treadmill@5.1 mph
• June 13, 2015: 40:00, 3.81 mi, treadmill, 12 x 1 min @6.9 mph, 12 x 1.5 min @5.0 mph, then 4 x 30 sec @7.5 mph, 4 x 45 sec @5.0 mph
• June 15, 2015: 50:00, 4.25 mi, treadmill@5.1 mph
• June 17, 2015: 40:00, 3.4 mi, treadmill@5.1 mph
• June 18, 2015: 1:20:00, 6.8 mi, treadmill@5.1 mph
• June 21, 2015: 40:00, 3.4 mi, treadmill@5.1 mph
• June 22, 2015: 20:00, 1.7 mi, treadmill@5.1 mph
• June 23, 2015: 40:00, 3.4 mi, treadmill@5.1 mph
• June 24, 2015: 20:00, 1.7 mi, treadmill@5.1 mph
• June 27, 2015: 20:00, 1.7 mi, treadmill@5.1 mph
• June 28, 2015: 44:00, 4.4 mi, treadmill, 3 x 9 min @6.7 mph, 3 x 4 min @5.0 mph
• June 29, 2015: 20:00, 1.73 mi, treadmill@5.2 mph
• June 30, 2015: 20:00, 1.73 mi, treadmill@5.2 mph
• July 1, 2015: 40:00, 3.46 mi, treadmill@5.2 mph
• July 2, 2015: 40:00, 3.46 mi, treadmill@5.2 mph
• July 4, 2015: 1:12:58, 6.25 mi, outside, ave. 5.14 mph
• July 5, 2015: 40:25, 3.48 mi, outside, ave. 5.17 mph
• July 6, 2015: 20:00, 1.73 mi, treadmill@5.2 mph
• July 8, 2015: 60:00, 5.19 mi, treadmill@5.2 mph
• July 9, 2015: 20:00, 1.73 mi, treadmill@5.2 mph
• July 11, 2015: 1:20:00, 8.02 mi, treadmill, 5 x 9 min @6.7 mph, 5 x 6 min @5.0 mph, 4 x 30 sec @7.5 mph, 4 x 45 sec @5.0 mph
• July 12, 2015: 1:00:20, 5.25 mi, outside, ave. 5.22 mph
• July 13, 2015: 40:00, 3.46 mi, treadmill@5.2 mph
• July 14, 2015: 20:00, 1.73 mi, treadmill@5.2 mph
• July 15, 2015: 60:00, 5.2 mi, treadmill@5.2 mph
• July 18, 2015: 1:30:00, 7.8 mi, treadmill@5.2 mph
• July 21, 2015: 1:10:00, 6.07 mi, treadmill@5.2 mph
• July 22, 2015: 20:00, 1.73 mi, treadmill@5.2 mph
• July 23, 2015: 20:00, 1.73 mi, treadmill@5.2 mph
• July 25, 2015: 1:10:00, 7.36 mi, treadmill, 2 x 18 min @6.7 mph, 2 x 5 min @5.0 mph, 2  x 9 min @6.7 mph, 2 x 3 min @5.0 mph
• July 30, 2015: 1:00:00, 5.2 mi, treadmill@5.2 mph
• July 31, 2015: 1:20:00, 7.18 mi, treadmill, 1:10:00@5.2 mph, 10 min@6.7 mph
• Aug. 11, 2015: 40:00, 3.53 mi, treadmill@5.3 mph
• Aug. 13, 2015: 40:21, 3.60 mi, outside, ave. 5.35 mph
• Aug. 15, 2015: 55:00, 4.86 mi, treadmill@5.3 mph
• Aug. 17, 2015: 40:00, 3.53 mi, treadmill@5.3 mph
• Aug. 20, 2015: 50:00, 4.41 mi, treadmill@5.3 mph
• Aug. 22, 2015: 60:00, 5.3 mi, treadmill@5.3 mph
• Aug. 23, 2015: 59:30, 5.12 mi, outside, ave. 5.16 mph
• Aug. 25, 2015: 60:00, 5.3 mi, treadmill@5.3 mph
• Aug. 27, 2015: 60:00, 5.3 mi, treadmill@5.3 mph
• Aug. 29, 2015: 1:30:00, 7.95 mi, treadmill@5.3 mph
• Aug. 30, 2015: 42:11, 3.34 mi, outside, ave. 4.75 mph
• Sep. 2, 2015: 60:00, 5.3 mi, treadmill@5.3 mph
• Sep. 3, 2015: 60:00, 5.3 mi, treadmill@5.3 mph
• Sep. 5, 2015: 1:10:00, treadmill, 2 x 18 min @6.7 mph, 2 x 5 min@5.0 mph, 2 x 9 min @6.7 mph, 2 x 3 min @5.0 mph
• Sep. 7, 2015: 60:00, 5.3 mi, treadmill@5.3 mph
• Sep. 8, 2015: 40:00, 3.53 mi, treadmill@5.3 mph
• Sep. 13, 2015: Revenge of the Penguins 10-miler, 1:47:01, ave. 5.6 mph
• Sep. 15, 2015: 40:00, 3.53 mi, treamdill@5.3 mph
• Sep. 17, 2015: 49:00, 4.97 mi, treadmill, 14 x 2 min @6.9 mph, 14 x 1.5 min @5.0 mph
• Sep 18, 2015: 1:00:49, 5.38 mi, outside, ave. 5.31 mph
• Sep. 19, 2015: 24:26, 2.1 mi, outside, ave. 5.17 mph
• Sep. 19, 2015: Grosse Pointe Run 5K, 27:05, ave. 6.9 mph
• Sep. 20, 2015: 1:00:10, 5.36 mi, outside, ave. 5.35 mph
• Sep. 21, 2015: 57:16, 5.04 mi, outside, ave. 5.29 mph
• Sep. 23, 2015: 60:00, 5.76 mi, treadmill, 40 min@5.3 mph, 20 min@6.7 mph
• Sep. 27, 2015: 56:15, 5.12 mi, treadmill, 50 min@5.4 mph, 5 x 30 sec @7.5 mph, 5 x 45 sec @5.0 mph
• Oct. 3, 2015: 1:08:00, approx. 6.8 mi, treadmill, 3 x 18 min@6.7 mph, 3 x 5 min@5.0 mph
• Oct. 4, 2015: 50:00, 4.5 mi, treadmill@5.4 mph
• Oct. 9, 2015: 30:00, 2.7 mi, treadmill@5.4 mph
• Oct. 10, 2015: 50:00, 4.7 mi, treadmill, 40 min@5.4 mph, 10min@6.6 mph
• Oct. 11, 2015: 30:00, 2.7 mi, treadmill@5.4 mph
• Oct. 14, 2015: 60:00, treadmill, 50 min@5.4 mph, 10 min@6.7 mph
• Oct. 17, 2015: 39:55, 3.65 mi, outside, ave. 5.49 mph
• Oct. 18, 2015: 30:00, 3.0 mi, treadmill, 8 x 2:15@6.7 mph, 8 x 1:30@5.0 mph
• Oct. 25, 2015: MCM 10K, 59:41

The total distance of these runs is 328.1 mi.