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Training Log Archive: devil

In the 1 days ending Nov 13, 2012:

activity	#	time	miles		km		+m
Running	1	32:06	4.56	(7:03)	7.33	(4:23)	1
Bilbys warm up	1	25:09	1.62	(15:32)	2.61	(9:39)	12
Total	1	57:15	6.17	(9:16)	9.94	(5:46)	13

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Tuesday Nov 13, 2012 #

6 PM

Bilbys warm up warm up/down 25:09 [3] 2.61 km (9:39 / km) +12m 9:26 / km
shoes: X-talon 190

Usual bilbys warmup - I was a bit late so had to run fast to catch up.

Running intervals 19:29 [4] 5.03 km (3:52 / km) +1m 3:52 / km
shoes: X-talon 190

The extra long set was 4x 1km, 8x400m. I did the 4x 1km but my legs were still feeling a bit sore from sunday and I was slowing down, so I stopped there.

Running warm up/down 12:37 [3] 2.3 km (5:29 / km)
shoes: X-talon 190

Long warm down including a lap with mace and phoebe

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