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| Running Miles | Swimming Yards | Bike Miles | | 15.78 | 0.00 | 0.00 |
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| Running Miles | Swimming Yards | Bike Miles | | 5.78 | 0.00 | 0.00 |
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Thunderbird mountain tempo: 39:10, 6:47/mi.
Avg HR: 177bpm
Gnarly middle 3.5 miles with terrible footing. Course record on Strava.
No warmup
For more information on how I refuel after hard running workouts like these, check here.
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| Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
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10 min warmup @6:00/mi
3x100m stride @14
- 600m/90sec rest/600m 4 min rest
- 1:36.2, 1:39.2 avg=1:37.7
- 400m/60sec rest/400m/60sec rest/400m/60sec rest/400m 4 min rest
- 64.5, 64.0, 64.8, 66.2 avg=64.87
- 200m/30sec rest/200m/30sec rest/200m/30sec rest/200m 4 min rest
- 31.17, 30.76, 31.63, 30.94 avg=31.12
- 200m/30sec rest/200m/30sec rest/200m/30sec rest/200m 4 min rest
- 29.94, 29.85, 30.75, 29.49 avg=30.00
10 min cooldown @6:17/mi
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| Running Miles | Swimming Yards | Bike Miles | | 15.78 | 0.00 | 0.00 |
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