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Training Log Archive: cmcpeake

In the 1 days ending Jan 9, 2013:

activity # timemileskm+m
  run2 3:01:48 19.2(9:28) 30.9(5:53)
  Total2 3:01:48 19.2(9:28) 30.9(5:53)

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We

Wednesday Jan 9, 2013 #

run 1:11:48 [3] 11.7 km (6:08 / km)
ahr:127 shoes: saucony 1

first double of the winter
went slow as I was pacing a group of RR runners during their tempo runs.
8 AM

run 1:50:00 [5] 19.2 km (5:44 / km)
ahr:134 shoes: saucony 1

tempo intervals on the rail path
9k warm up
5x3min@4:25 with 2:30 recovery
5k cool down

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