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Training Log Archive: nfrank93

In the 1 days ending Oct 17, 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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Mo

Monday Oct 17, 2016 #

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

shake out this am, brrrr, rainy and cold.

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

pre act, 15 WU, 6x4 min at tempo with 1 min break, 15CD, push and sit, rope, roll.

This was good, felt smooth and strong. I kept good posture near the end when it started to hurt. Feeling great.

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