Running

Slightly longer Vaporfly tester
(Recovery PM)

August 21, 2017 7.5 miles 1:02:49 8:21/mi

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Recovery (AM)

August 21, 2017 7.8 miles 1:06:26 8:30/mi

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Progression long run

August 20, 2017 17.9 miles 2:06:15 7:03/mi

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

August 19, 2017 11.5 miles 1:27:06 7:33/mi

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Recovery (PM)

August 18, 2017 7.5 miles 1:04:22 8:33/mi

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Recovery (AM)

August 18, 2017 7.5 miles 1:04:17 8:33/mi

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Breezy and humid medium-long

August 17, 2017 14.0 miles 1:40:29 7:10/mi

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Windy recovery (PM)

August 16, 2017 5.0 miles 43:06 8:35/mi

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Change-of-pace tempo
(4 min, 5×2 min @ sub-LT, 4 min “steady” recovery)

August 16, 2017 12.0 miles 1:23:24 6:56/mi

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Short tester of the new Nike Vaporfly 4%

August 15, 2017 3.2 miles 26:11 8:09/mi

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