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Training Log Archive: tnipen

In the 1 days ending Jan 17, 2012:

activity	#	time	miles		km		+m	load
Running	1	44:00	3.73	(11:48)	6.0	(7:20)		8.8
Tempo	1	36:04	5.69	(6:20)	9.16	(3:56)	104	28.9
Total	1	1:20:04	9.42	(8:30)	15.16	(5:17)	104	37.7

1:20

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» now

Tuesday Jan 17, 2012 #

4 PM

Tempo 36:04 [4] 9.16 km (3:56 / km) +104m 3:44 / km
shoes: Mizuno WR 2011 orange

3x12min tempo with Gord and Mike. We somehow lost Mike after the first one. First one was a long gradual uphill on trails. Second and third were on roads, a bit icy in places. Didn't push too hard today.

Running warm up/down 44:00 [2] 6.0 km (7:20 / km)
shoes: Mizuno WR 2011 orange

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