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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nfrank93

In the 1 days ending Sep 28, 2016:

activity # timemileskm+m
  Running1 1:15:00 9.32(8:03) 15.0(5:00)
  Total1 1:15:00 9.32(8:03) 15.0(5:00)

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Wednesday Sep 28, 2016 #

Running 15:00 [3] 3.0 km (5:00 / km)

shake out, feet pretty sore this morning.

Running 1:00:00 [3] 12.0 km (5:00 / km)

pre act, 15 WU, 5 min tempo, 3 min break to put on spikes, 2x 1, 2, 1 with 1 min between each and 2 min between sets, then about 2 minutes to remove spikes and finish with 5 min tempo and CD back to lake.

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