26
RACE DAY! Take Steps for Kids: ~18:20 5K and a win
Run: 4.30 mile
Run Time: 00:26:20
Run Pace: 06:07.44 /mile
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Run: 8.74 mile
Run Time: 01:04:27
Run Pace: 07:22.44 /mile
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29
Run, Happy Hour, Ballet and Pushups
Run: 8.00 mile
Run Time: 00:55:26
Run Pace: 06:55.75 /mile
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Run: 3.00 mile
Run Time: 00:21:00
Run Pace: 07:00 /mile
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Run: 24.04 mile
Run Time: 02:47:13
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2
Trail run! Patapsco Valey Park. ABSTENTION START
Run: 7.50 mile
Run Time: 00:52:30
Run Pace: 07:00 /mile
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3
Tempo (6:30/mi for 4.86 mi)hip flexor sore at end.
Run: 10.30 mile
Run Time: 01:10:00
Run Pace: 06:47.76 /mile
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4
Run and Bike! Calf seizing up
Bike: 15.00 mile
Bike Time: 00:45:00
Bike Pace: 03:00 /mile
Run: 6.34 mile
Run Time: 00:45:17
Run Pace: 07:08.54 /mile
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5
Hip flexor sore, getting it in. Mini fartlek. Hot
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6
Track 8x600 (200m rest)
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7
OFF [HIIT Workout at work, PT]
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Bike: 15.00 mile
Bike Time: 00:45:00
Run: 43.39 mile
Run Time: 02:47:47
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9
BRICK! 8 miles tempo in center. 6:17 fastest mi.
Bike: 18.07 mile
Bike Time: 01:00:00
Bike Pace: 03:19.22 /mile
Run: 10.15 mile
Run Time: 01:10:00
Run Pace: 06:53.79 /mile
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Run: 4.43 mile
Run Time: 00:32:10
Run Pace: 07:15.66 /mile
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Run: 1.00 mile
Run Time: 00:08:34
Run Pace: 08:34 /mile
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Run: 5.30 mile
Run Time: 00:38:38
Run Pace: 07:17.35 /mile
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13
Sick w/ a cold. Track workout and ultimate andbike
Bike: 7.00 mile
Run: 5.50 mile
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14
Hip flexor pain! Easy run, 45 minute bike.
Bike: 4.00 mile
Run: 3.20 mile
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15
OFF (Recover hip flexor), Hurts even more
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Bike: 29.07 mile
Bike Time: 01:00:00
Run: 29.58 mile
Run Time: 02:29:22
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17
Basically100% off this week
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Bike: 25.50 mile
Run: 2.00 mile
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