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Training Log Archive: outthere

In the 1 days ending Sep 5, 2007:

activity # timemileskm+m
  RUN1 57:00 5.1(11:11) 8.21(6:57)
  SWIM1 20:00 0.62(32:11) 1.0(20:00)
  Total1 1:17:00 5.72(13:27) 9.21(8:22)

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Wednesday Sep 5, 2007 #

RUN hills 57:00 [4] 5.1 mi (11:11 / mi)

Ran at club due to heat. Started at 2% grade 9:30 pace for 1 mile, then increased 2% grade at same pace every .5 miles to 12%.... Had to move to 10 min miles at 12%, stayed there a mile and moved back down by 2%, 9:30 pace. Walk .1 at high grade after run every mile or so. Moving down was nice.....8% didn't seem so bad ...finished with some .1 mile sprints.......cooled down and went for a swim.

SWIM 20:00 [2] 1.0 km (20:00 / km)

Nice easy swim to cool off and stretch out...continuous 1000 meters...pulled half.

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