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Training Log Archive: cfosp1

In the 1 days ending Apr 26, 2014:

activity # timemileskm+m
  Running2 1:42:52 8.75(11:45) 14.08(7:18) 139
  Strength: Flexibility1 32:54
  Total2 2:15:46 8.75 14.08 139

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Sa

Saturday Apr 26, 2014 #

7 AM

Strength: Flexibility 32:54 intensity: (30:00 @1) + (2:54 @2)

Including rehab exercises for shoulder.

Running 21:23 intensity: (15:00 @2) + (6:23 @3) 3.72 km (5:45 / km) +19m 5:36 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Warm-up before stretches.
12 PM

Running 1:21:29 intensity: (42 @1) + (12:03 @2) + (30:31 @3) + (14:16 @4) + (23:57 @5) 10.36 km (7:52 / km) +120m 7:26 / km
ahr:149 max:166 shoes: Salomon Speedcross 3

Good course with some tricky CPs. But I generally did OK navigating (for me at least).

RED - Splits

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