The daily log of A. Kramer for Wednesday, January 16, 2019

Tmill P. Fitness tempo 5s, indoor bike

Run

: 11.00 Mile(s) : 01:20:00 : 00:07:16.36 /mile : Adidas Duramo Blue : 0.0

Bike

: 16.00 Mile(s) : 00:50:00 : 19.20 mph

Daily Note

20' tmill wu/ 135 then 5 min intervals, HMP-MP, 10K - 150, 156, 152, 152, 153, 158, 154, 8' stairs/159, 160, 154, 12' cdown/131.

Lotus, compy, avg. 112

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