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Swim Time: 00:20:00 Bike: 16.50 mile
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Run: 6.70 mile Run Time: 00:49:00 Run Pace: 07:18.80 /mile
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Run: 6.10 mile Run Time: 00:44:45 Run Pace: 07:20.16 /mile
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Run: 6.05 mile Run Time: 00:47:15 Run Pace: 07:48.59 /mile
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Run: 27.15 mile Run Time: 02:21:00 Swim Time: 00:20:00 Bike: 49.50 mile
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3
Wisconsin Ave + strides
Run: 6.70 mile, 600.00 m(7.07 mile) Run Time: 00:50:56(00:50:56) Run Pace: 07:36.11 /mile Bike: 8.50 mile
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Run: 7.00 mile Run Time: 00:54:31 Run Pace: 07:47.28 /mile
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Run: 8.25 mile Run Time: 01:04:01 Run Pace: 07:45.57 /mile
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6
Mass Ave to Wisconsin Ave (30' surges)
Run: 7.52 mile Run Time: 00:57:21 Run Pace: 07:37.57 /mile
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7
Wisconsin Ave to Mass Ave
Run: 7.31 mile Run Time: 00:56:49 Run Pace: 07:46.34 /mile Bike: 8.25 mile
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Run: 6.00 mile Run Time: 00:47:50 Run Pace: 07:58.33 /mile
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9
Rock Creek to Beach Drive
Run: 10.25 mile Run Time: 01:24:34 Run Pace: 08:15.02 /mile
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Run: 53.40 mile Run Time: 06:56:02 Bike: 16.75 mile
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Run: 8.23 mile Run Time: 01:02:32 Run Pace: 07:35.89 /mile Bike: 8.25 mile
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Run: 8.25 mile Run Time: 01:02:54 Run Pace: 07:37.45 /mile Bike: 8.25 mile
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12
Mass Ave to Wisconsin Ave (45' surges)
Run: 7.44 mile Run Time: 00:56:49 Run Pace: 07:38.19 /mile Swim Time: 00:20:00
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Run: 8.20 mile, 400.00 m(8.45 mile) Run Time: 01:04:21(01:04:21) Run Pace: 07:50.85 /mile
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Run: 10.00 mile Run Time: 01:14:54 Run Pace: 07:29.4 /mile
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15
Connecticut Ave ext. loop
Run: 7.00 mile Run Time: 00:54:19 Run Pace: 07:45.57 /mile
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Run: 1.20 mile, 2.00 mile, 1.73 mile(4.93 mile) Run Time: 00:09:17, 00:12:38, 00:16:13(00:38:08) Run Pace: 07:44.16 /mile, 06:19 /mile, 09:22.42 /mile Swim: 400.00 m Swim Time: 00:07:42 Swim Pace: 30:58.70 /mile Bike: 8.00 mile Bike Time: 00:25:42 Bike Pace: 03:12.75 /mile
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Run: 54.30 mile Run Time: 06:53:57 Swim: 0.25 mile Swim Time: 00:27:42 Bike: 24.50 mile Bike Time: 00:25:42
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17
Mass Ave to Wisconsin Ave
Run: 7.31 mile, 600.00 m(7.68 mile) Run Time: 00:57:29(00:57:29) Run Pace: 07:51.81 /mile
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18
CCT (90' H 90' E) + lift
Run: 8.23 mile Run Time: 01:01:53 Run Pace: 07:31.15 /mile
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19
Wisconsin Ave + strides
Run: 6.61 mile, 600.00 m(6.98 mile) Run Time: 00:50:26(00:50:26) Run Pace: 07:37.79 /mile
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Run: 3.02 mile, 800.00 m(3.52 mile) Run Time: 00:23:15(00:23:15) Run Pace: 07:41.92 /mile
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Run: 7.12 mile Run Time: 00:51:39 Run Pace: 07:15.25 /mile
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Run: 9.00 mile Run Time: 01:11:14 Run Pace: 07:54.88 /mile
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Run: 48.77 mile Run Time: 05:15:56
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Run: 6.20 mile, 3.60 mile(9.80 mile)
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26
Backwards Graveyard + Stop Sign
Run: 5.76 mile, 3.77 mile(9.53 mile)
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Run: 7.37 mile, 600.00 m(7.74 mile)
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Run: 10.42 mile Run Time: 01:17:46 Run Pace: 07:27.79 /mile
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Run: 6.80 mile Run Time: 00:51:27 Run Pace: 07:33.97 /mile Yoga Time: 01:00:00
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Run: 55.81 mile Run Time: 02:09:13 Yoga Time: 01:00:00
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