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Training Log Archive: Mal

In the 1 days ending Nov 24, 2014:

activity	#	time	miles		km		+m	load
Running	1	59:51	7.95	(7:32)	12.79	(4:41)	52	49.9
S and C	1	44:00	1.62		2.6			24.0
Total	1	1:43:51	9.56		15.39		52	73.9
[1-5]	1	1:29:51

1:43

0:00

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Monday Nov 24, 2014 #

S and C (Flexibility) 14:00 [0]

Running 29:51 [3] 6.85 km (4:21 / km) +30m 4:16 / km
shoes: Innov-8 f-lite 192 Orange/Blac

Lunchtime loop around the town moor and via my car to confirm that Fran is retarded. Did the parkrun loop. May try and get out more over lunchtimes

C • says the one who didn't kno... 1

Running warm up/down 20:00 [3] 4.54 km (4:24 / km) +22m 4:18 / km
shoes: Innov-8 f-lite 192 Orange/Blac

Along the roads beforehand and then around the track afterwards

S and C (Drills) 30:00 [3] 2.6 km (11:32 / km)
shoes: Innov-8 f-lite 192 Orange/Blac

Drills on the astro...in the dark as the football club hadn't turned up yet it was also cold....very cold so bailed on the barefoot training after 5mins

Running 10:00 [5] 1.4 km (7:09 / km)
shoes: Innov-8 f-lite 192 Orange/Blac

Two 400m reps to stretch the legs with a bit of walking recovery in between
66s, 67s
Pretty pleasing although screwed after two could have maybe gotten one more at that pace

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