Training | Run.Spoon.Run - Page 439

Ride to the track

July 29, 2015 5.9 miles 28:31 12.5 mph

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Commute in

July 29, 2015 7.4 miles 27:39 16.1 mph

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Breezy medium-long run

July 28, 2015 11.9 miles 1:43:13 8:41/mi

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Commute home

July 27, 2015 7.5 miles 31:51 14.1 mph

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Long progression run

July 26, 2015 15.0 miles 2:00:34 8:02/mi

Roughly 1/3 easy, 1/3 moderate, 1/3 tempo, although it’s hard to be exact due to elevation change! Felt good.

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Easy run with strides (2×(6×100m))

July 25, 2015 10.0 miles 1:29:12 8:55/mi

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Commute in

July 24, 2015 7.4 miles 29:42 14.9 mph

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Medium-long run via Victoria and Finsbury Parks

July 23, 2015 10.8 miles 1:35:18 8:51/mi

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Ride from the track home

July 22, 2015 3.2 miles 15:53 12.2 mph

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Track tempo session
(2×20 mins)

July 22, 2015 8.0 miles 1:02:20 7:47/mi

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