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Training Log Archive: sandrunner

In the 1 days ending Nov 11, 2012:

activity # timemileskm+m
  Running5 3:02:47 20.04(9:07) 32.26(5:40)
  Total5 3:02:47 20.04(9:07) 32.26(5:40)

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Su

Sunday Nov 11, 2012 #

7 AM

Running warm up/down 2:24 [3] 0.47 km (5:07 / km)

With TP.
8 AM

Running 59:08 [3] 11.15 km (5:18 / km)

Club run.
9 AM

Running tempo 44:31 [5] 10.0 km (4:27 / km)

10k tempo on tarmac, woodland tracks and sandy trails with TP and BJ. Same route as Tuesday. Triangle a/c-Junction A full loop-Junction A 1k loop-Triangle c/w. Detail: 7.27 Triangle, total 10.13 to woodland path then 5.52 to A, 6.17 to T-junction, 3.55 to A, 2.39 to turn off, 1.00 to main track, 1.26 to A, 5.49 to Sunday start, 7.14 to end.
10 AM

Running warm up/down 4:50 [3] 0.7 km (6:54 / km)

Actually did a little more.
12 PM

Running long 1:11:54 [2] 9.94 km (7:14 / km)

Easy run on woodland paths and sandy trails with JP. Her right knee was hurting again so very easy.

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