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Training Log Archive: Shep

In the 1 days ending Jul 18, 2014:

activity # timemileskm+m
  Cycling (CX)1 45:00
  Foot Running1 39:00 5.78(6:45) 9.3(4:12) 25
  Total2 1:24:00 5.78 9.3 25

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Fr

Friday Jul 18, 2014 #

9 AM

Foot Running tempo (Commute) 39:00 [4] 9.3 km (4:12 / km) +25m 4:08 / km
ahr:152 max:167 shoes: Nike Pegasus 29

Shortened cruise into work. 10 mins warm up then 25 mins solid and a short warm down. Calves a bit sore, should have worn the long socks. Prob half dirt half bike paths. Real nice morning.

PTE 4.4
5 PM

Cycling (CX) 45:00 [3]
shoes: Mavic Razor

commute. via the bradley wig'n pen.

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