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Training Log Archive: AliC

In the 1 days ending Sep 24, 2014:

activity # timemileskm+m
  Running1 40:48 5.31(7:41) 8.55(4:46) 161
  Total1 40:48 5.31(7:41) 8.55(4:46) 161

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Wednesday Sep 24, 2014 #

6 AM

Running 40:48 intensity: (25:48 @1) + (15:00 @3) 5.31 mi (7:41 / mi) +161m 7:01 / mi

Flagstaff intervals, as relayed to me by Tom!

4 x (90s on, 1 min off, 45s on, 1 min off, 30s on)

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