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Training Log Archive: ashleynank

In the 1 days ending Jun 4, 2014:

activity # timemileskm+m
  Running2 1:15:45 8.34(9:05) 13.42(5:39)
  Total2 1:15:45 8.34(9:05) 13.42(5:39)

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We

Wednesday Jun 4, 2014 #

3 PM

Running warm up/down 30:00 [3] 3.6 km (8:20 / km)

4 PM

Running 45:45 [5] 9.82 km (4:40 / km)

30 minute tempo at 4:20min/km followed by 15:45 of fartlek to finish off a hard 3 days.

Fartlek x3
30 secs on 90 secs off
30 secs on 60 secs off
30 secs on 30 secs off
30 secs on 15 secs off

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