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Training Log Archive: Nat and the Hat

In the 1 days ending Jun 7:

activity # timemileskm+m
  Swimming1 29:38 0.88(33:42) 1.41(20:57)
  Running1 20:09 2.49(8:06) 4.0(5:02) 67
  Total2 49:47 3.37(14:47) 5.42(9:11) 67

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Fr

Friday Jun 7 #

8 AM

Running 20:09 intensity: (22 @1) + (42 @2) + (14:17 @3) + (4:48 @4) 4.0 km (5:02 / km) +67m 4:39 / km
ahr:163 max:180

20’ run and include 4 x 1’ hard, 2’ easy
12 PM

Swimming 29:38 [2] 1.41 km (20:57 / km)
ahr:145 max:153

Test swim at the venue in the Choptank river. Very choppy and wavy and very warm!

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