The daily log of Ahmad for Wednesday, December 18, 2019

6 mile Fartlek

Run

: 10.05 Mile(s) : 00:00:00 : : : 0.0

Run

: 4.00 Mile(s) : 00:33:00 : 00:08:15 /mile : : 0.0

Daily Note

A.M.

Grass Fart-lek

2 mile warm up into 6 mile Fart-lek on the Grass

1 minute on / 1 minute cruise

8.02 miles - 47:21 @ 5:54 pace

( 6 miles @ 5:36 pace)

17:11 minute cool down - 2.03 miles @ 8:29 pace


P.M.

33 minute treadmill run

stretching

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