Training

Mild, breezy long run
(w/8×2 min surges)

January 28, 2018 21.5 miles 2:27:09 6:50/mi

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Easy canal eleven

January 27, 2018 11.2 miles 1:21:28 7:15/mi

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Strength and conditioning

January 26, 2018 30:00 Strength Workouts

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🎶 Sweet seduction in the magazine, Endless pleasure on a recovery run 🎶

January 26, 2018 4.7 miles 39:01 8:18/mi

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Friday medium-long

January 26, 2018 15.0 miles 1:42:26 6:48/mi

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Breezy recovery
(PM)

January 25, 2018 5.0 miles 42:08 8:21/mi

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Easy canal ten – no head torch required 👏

January 25, 2018 10.1 miles 1:14:12 7:19/mi

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Strength and conditioning

January 24, 2018 30:00 Strength Workouts

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Windy recovery (PM)

January 24, 2018 5.1 miles 43:45 8:34/mi

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“Dangerously windy” ladder fartlek
(4, 3, 2, 1, 1, 2, 3, 4, 4, 3, 2, 1 mins @ sub-LT)

January 24, 2018 14.0 miles 1:36:49 6:54/mi

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