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Training Log Archive: CharlWard

In the 1 days ending Aug 24, 2017:

activity # timemileskm+m
  Running1 40:30 5.85(6:55) 9.41(4:18) 45
  Total1 40:30 5.85(6:55) 9.41(4:18) 45

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Th

Thursday Aug 24, 2017 #

4 PM

Running 40:30 intensity: (1:53 @1) + (23:52 @2) + (14:00 @3) + (45 @4) 9.41 km (4:18 / km) +45m 4:12 / km
ahr:139 max:161

Tempo on the road (dirt track, not Tarmac) near the accommodation - into a nice headwind the whole way...

WU, 3.2k
15 tempo, 3.95k (3:48m/k)
WD, 2.27k

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