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Training Log Archive: Martin Cox

In the 1 days ending Oct 19, 2016:

activity # timemileskm+m
  Road Running3 2:35:00 23.05(6:43) 37.1(4:11) 280
  Total3 2:35:00 23.05(6:43) 37.1(4:11) 280

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Wednesday Oct 19, 2016 #

10 AM

Road Running (Progression) 1:21:00 [4] 20.0 km (4:03 / km) +130m 3:55 / km
shoes: Boston White

20km Progression run, first 5km easy (4:30), 10km @ ~4:00, then 5km @ ~3:30.
11 AM

Road Running (Warm-down) 13:00 [1] 2.8 km (4:39 / km) +60m 4:12 / km
shoes: Boston White

5 PM

Road Running (Fartlek) 1:01:00 [3] 14.3 km (4:16 / km) +90m 4:08 / km
shoes: Adidas Boston 5

20' Easy + Fartlek: 10 x 1' fast / 1' roll-on + 20' Easy. Felt very good.

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