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Training Log Archive: devil

In the 1 days ending Jun 21, 2012:

activity # timemileskm+m
  Running1 1:00:23 7.97(7:35) 12.83(4:42) 150
  Total1 1:00:23 7.97(7:35) 12.83(4:42) 150

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Th

Thursday Jun 21, 2012 #

6 PM

Running warm up/down 6:59 [3] 1.39 km (5:02 / km) +1m 5:01 / km
shoes: red free 3.0s

Running intervals 30:51 [4] 7.28 km (4:14 / km) +117m 3:55 / km
shoes: red free 3.0s

Bilbys thursday on bruce ridge. The set was 6 gate to gates, I thought that was too many so did 4 and a couple of bike tracks. Jack was back in shape so the ints were a bit faster as I was trying to keep up (and failing towards the end). Splits 4.00 (short uphill one), 3.57, 4.12, 3.51, 1.31, 1.31. Need to start tapering for gold coast now.

Running warm up/down 22:33 [3] 4.15 km (5:26 / km) +32m 5:14 / km
shoes: red free 3.0s

Nice long warmdown run

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