Training | Run.Spoon.Run - Page 309

Drizzly canal ten
(w/10×20s strides)

September 14, 2017 10.1 miles 1:14:12 7:20/mi

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Windy recovery seven point seven along the Severn

September 13, 2017 7.7 miles 1:05:49 8:32/mi

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Easy effort canal twelve

September 12, 2017 12.0 miles 1:30:28 7:31/mi

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Breezy recovery
(PM)

September 11, 2017 5.0 miles 42:54 8:30/mi

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Recovery (AM)

September 11, 2017 5.0 miles 42:58 8:32/mi

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Back down Rainbow Hill very slowly because I needed lights

September 10, 2017 1.1 miles 7:23 9.3 mph

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Up Rainbow Hill
(after seeing the Tour of Britain peloton roll past)

September 10, 2017 1.2 miles 6:46 10.7 mph

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Breezy progression long run

September 10, 2017 18.5 miles 2:06:55 6:51/mi

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Piggy Lane, Warndon and Canal
(w/8×12s hill sprints, 8×20s strides)

September 9, 2017 12.5 miles 1:34:02 7:30/mi

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yoga mat on running track

Yoga for Runners

September 8, 2017 30:00 Yoga

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