In the 7 days ending Feb 28, 2021:
Note slept:8.0 weight:84kg
warm up warm up/down (Buile Park swift jog) 13:00 [3] 2.04 km (6:22 / km) +30m 5:56 / km shoes: Roclite 290's black 2018 Dec
Fartlekky intervals (BH park with Ryan) 25:24 [5] 2.66 km (9:33 / km) +50m 8:44 / km ahr:135 max:161 shoes: Roclite 290's black 2018 Dec
cool down warm up/down (Nice and steady) 14:00 [3] 2.06 km (6:48 / km) shoes: Roclite 290's black 2018 Dec
Recovery run/jog (Sankey & Elaine ) 31:49 [2] 4.11 km (7:44 / km) +47m 7:19 / km ahr:125 max:159 shoes: Parkclaw Lime green 2019
Note slept:7.0 weight:82.7kg
Note
Steady run (Showing Shell local runs) 1:01:30 [3] 8.41 km (7:19 / km) +95m 6:55 / km ahr:137 max:160 shoes: X Talons 225's
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