Running | Run.Spoon.Run - Page 110

Easy canal eleven

August 1, 2019 11.2 miles 1:23:30 7:26/mi

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Last run as a senior 👴🏻😭

July 31, 2019 5.5 miles 46:10 8:23/mi

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Warm-down, thankfully mainly downhill 😅

July 31, 2019 1.8 miles 13:23 7:29/mi

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400, multiplied by 30, plus some, Spooneo done 🥵
(NAZ 30×400m @ 10K, 200m R)

July 31, 2019 11.7 miles 1:15:45 6:28/mi

Phew! Very pleased with that, especially given the breezy conditions. Stayed nice and consistent, wondered how on earth I’d keep[…]

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Warm-up to the track

July 31, 2019 3.4 miles 25:21 7:26/mi

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Recovery (PM)

July 30, 2019 5.5 miles 45:37 8:17/mi

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Easy canal eleven

July 30, 2019 11.2 miles 1:21:43 7:17/mi

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Recovery (PM)

July 29, 2019 5.0 miles 42:42 8:30/mi

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Recovery (AM)

July 29, 2019 7.5 miles 1:02:27 8:17/mi

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Long run w/8×2 min surges @ ~HM effort

July 28, 2019 22.2 miles 2:31:03 6:47/mi

Had a rubbish night’s sleep, and still have a bit of a head cold about me, so given that very[…]

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