Training | Run.Spoon.Run - Page 450

Ride home from the City

August 8, 2015 7.4 miles 32:34 13.7 mph

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Easy run (with 6×12s hill sprints & 8×100m strides)

August 8, 2015 9.2 miles 1:19:29 8:37/mi

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Easy run via Finsbury Park

August 7, 2015 6.6 miles 58:48 8:54/mi

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Tempo session (40 mins @ LT)

August 6, 2015 10.3 miles 1:19:34 7:41/mi

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Commute in

August 6, 2015 7.4 miles 31:33 14.1 mph

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Medium-long run back in London

August 5, 2015 12.0 miles 1:43:12 8:34/mi

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Easy Worcester run

August 4, 2015 8.1 miles 1:10:20 8:41/mi

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parkrun warm-down

August 1, 2015 3.0 miles 25:58 8:37/mi

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parkrun warm-up

August 1, 2015 3.0 miles 26:45 8:54/mi

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Breezy, warm Worcester 16 miler

July 31, 2015 15.7 miles 2:15:46 8:38/mi

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