Training | Run.Spoon.Run - Page 336

Kicking off 12 weeks of HM training with a HM

July 17, 2017 13.1 miles 1:36:37 7:21/mi

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The classic 16/1 mi double 😜

July 16, 2017 1.1 miles 8:39 7:57/mi

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Muggy canal long run

July 16, 2017 16.0 miles 2:00:34 7:31/mi

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Race warm-up

July 15, 2017 1.2 miles 9:48 8:04/mi

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Recovery

July 14, 2017 7.5 miles 1:05:49 8:45/mi

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dumbbell on running track

Strength and conditioning

July 13, 2017 30:00 Strength Workouts

Lateral raise (x15) Weighted squats (x15) Plank matrix (1 min front, left, right, back) Chest press (x20) Single-leg weighted deadlifts[…]

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Warm-up for S&C

July 13, 2017 5.2 miles 16:05 19.4 mph

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Easy (w/2×(6x100m) strides)

July 13, 2017 10.6 miles 1:20:56 7:37/mi

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Easy seven point five

July 12, 2017 7.5 miles 56:11 7:27/mi

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Time to get back to some big running mileage, and smash some PBs!

July 11, 2017 5.1 miles 43:32 8:36/mi

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