Run: 8.18 mile Run Time: 00:59:33 Run Pace: 07:16.79 /mile Run Shoe: Mizuno Wave Rider 25
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26
F&M TC: 3200 2x800 4x400
Run: 4.53 mile, 5.65 mile(10.18 mile) Run Time: 00:33:32, 00:38:09(01:11:41) Run Pace: 07:24.15 /mile, 06:45.13 /mile Run Shoe: Mizuno Wave Rider 25, Saucony TypeA
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Run: 8.18 mile Run Time: 01:01:00 Run Pace: 07:27.43 /mile Run Shoe: Hoka Rincon 3
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Run: 8.79 mile Run Time: 01:09:43 Run Pace: 07:55.88 /mile Run Shoe: Saucony Kinvara 12
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Run: 6.42 mile Run Time: 00:47:25 Run Pace: 07:23.14 /mile Run Shoe: Saucony Kinvara 12
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30
Race Against Racism 5k
Run: 3.66 mile, 3.12 mile, 4.02 mile(10.80 mile) Run Time: 00:30:16, 00:17:58, 00:31:43(01:19:57) Run Pace: 08:16.17 /mile, 05:45.51 /mile, 07:53.38 /mile Run Shoe: Hoka Rincon 3, Adidas Adios 4, Hoka Rincon 3
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Run: 4.94 mile Run Time: 00:39:20 Run Pace: 07:57.73 /mile Run Shoe: Saucony Kinvara 12
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Run: 57.49 mile Run Time: 07:08:39
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Run: 5.09 mile Run Time: 00:42:28 Run Pace: 08:20.58 /mile Run Shoe: Mizuno Wave Rider 25 (2) Swim: 3500.00 yd Swim Time: 00:55:05 Swim Pace: 01:34.42 /100 yards
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Run: 4.73 mile, 3.64 mile(8.37 mile) Run Time: 00:39:09, 00:22:08(01:01:17) Run Pace: 08:16.61 /mile, 06:04.83 /mile Run Shoe: Mizuno Wave Rider 25 (2), Saucony Endorphin Pro
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5
Run-Swim-Run/Run Double
Run: 3.99 mile, 8.12 mile(12.11 mile) Run Time: 00:28:47, 01:00:26(01:29:13) Run Pace: 07:12.83 /mile, 07:26.55 /mile Run Shoe: Mizuno Wave Rider 25 (2), Mizuno Wave Rider 25 (2) Swim: 3000.00 yd Swim Time: 00:47:19 Swim Pace: 01:34.63 /100 yards
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Run: 7.10 mile Run Time: 00:54:25 Run Pace: 07:39.85 /mile Run Shoe: Mizuno Wave Rider 25 (2)
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Run: 3.10 mile, 5.29 mile(8.39 mile) Run Time: 00:18:15, 00:43:53(01:02:08) Run Pace: 05:53.22 /mile, 08:17.73 /mile Run Shoe: Saucony Endorphin Pro, Mizuno Wave Rider 25
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Run: 9.00 mile Run Time: 01:10:03 Run Pace: 07:47 /mile Run Shoe: Mizuno Wave Rider 25 (2)
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Run: 50.06 mile Run Time: 06:19:34 Swim: 6500.00 yd Swim Time: 01:42:24
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Run: 9.03 mile Run Time: 01:06:27 Run Pace: 07:21.52 /mile Run Shoe: Mizuno Wave Rider 25 (2)
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Run: 5.75 mile, 5.12 mile(10.87 mile) Run Time: 00:38:47, 00:39:53(01:18:40) Run Pace: 06:44.69 /mile, 07:47.38 /mile Run Shoe: Saucony TypeA, Mizuno Wave Rider 25 (2) Swim: 3800.00 yd Swim Time: 01:00:13 Swim Pace: 01:35.07 /100 yards
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Run: 8.90 mile Run Time: 01:23:35 Run Pace: 09:23.48 /mile Run Shoe: Saucony Kinvara 12
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12
Run-Swim-Run/Run Workout
Run: 4.19 mile, 6.65 mile, 2.37 mile(13.21 mile) Run Time: 00:30:22, 00:47:50, 00:17:51(01:36:03) Run Pace: 07:14.84 /mile, 07:11.57 /mile, 07:31.89 /mile Run Shoe: Mizuno Wave Rider 25, Saucony TypeA, Hoka Rincon 3 Swim: 3000.00 yd Swim Time: 00:46:08 Swim Pace: 01:32.26 /100 yards
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Run: 8.19 mile Run Time: 00:58:49 Run Pace: 07:10.89 /mile Run Shoe: Mizuno Wave Rider 25 (2)
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Run: 6.02 mile Run Time: 00:46:02 Run Pace: 07:38.80 /mile Run Shoe: Mizuno Wave Rider 25 (2) Bike: 11.56 mile Bike Time: 00:33:25 Bike Pace: 20.76 mph
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Run: 14.01 mile Run Time: 01:45:18 Run Pace: 07:30.96 /mile Run Shoe: Mizuno Wave Rider 25 (2)
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Run: 70.23 mile Run Time: 08:54:54 Bike: 11.56 mile Bike Time: 00:33:25 Swim: 6800.00 yd Swim Time: 01:46:21
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Run: 8.02 mile Run Time: 00:59:18 Run Pace: 07:23.64 /mile Run Shoe: Mizuno Wave Rider 25 (2) Swim: 3650.00 yd Swim Time: 00:57:01 Swim Pace: 01:33.72 /100 yards
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Run: 6.20 mile, 4.05 mile(10.25 mile) Run Time: 00:46:01, 00:31:24(01:17:25) Run Pace: 07:25.32 /mile, 07:45.18 /mile Run Shoe: Saucony TypeA, Saucony Kinvara 12
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Run: 9.07 mile Run Time: 01:09:29 Run Pace: 07:39.64 /mile Run Shoe: Mizuno Wave Rider 25 (2) Bike: 20.90 mile Bike Time: 01:04:36 Bike Pace: 19.41 mph
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Run: 5.41 mile, 3.11 mile(8.52 mile) Run Time: 00:43:58, 00:17:47(01:01:45) Run Pace: 08:07.61 /mile, 05:43.08 /mile Run Shoe: Mizuno Wave Rider 25 (2), Saucony Endorphin Pro Swim: 4000.00 yd Swim Time: 01:00:33 Swim Pace: 01:30.82 /100 yards
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Run: 9.01 mile Run Time: 01:05:41 Run Pace: 07:17.40 /mile Run Shoe: Mizuno Wave Rider 25 (2)
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Run: 10.06 mile Run Time: 01:19:11 Run Pace: 07:52.26 /mile Run Shoe: Mizuno Wave Rider 25 Bike: 4.48 mile Bike Time: 00:15:00 Bike Pace: 17.92 mph
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Run: 16.28 mile Run Time: 02:01:20 Run Pace: 07:27.17 /mile Run Shoe: Saucony Endorphin Pro
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Run: 71.21 mile Run Time: 08:54:09 Bike: 25.38 mile Bike Time: 01:19:36 Swim: 7650.00 yd Swim Time: 01:57:34
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Run: 7.12 mile Run Time: 00:51:54 Run Pace: 07:17.35 /mile Run Shoe: Hoka Rincon 3 Swim: 3200.00 yd Swim Time: 00:56:45 Swim Pace: 01:46.40 /100 yards
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Run: 1.00 mile, 5.54 mile(6.54 mile) Run Time: 00:05:24, 00:42:39(00:48:03) Run Pace: 05:24 /mile, 07:41.91 /mile Run Shoe: Saucony TypeA, Saucony Kinvara 12
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Run: 9.52 mile Run Time: 01:15:23 Run Pace: 07:55.10 /mile Run Shoe: Mizuno Wave Rider 25 (2) Bike: 22.26 mile Bike Time: 01:04:11 Bike Pace: 20.81 mph
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26
Run-Swim-Run/Run Workout
Run: 4.08 mile, 8.37 mile(12.45 mile) Run Time: 00:30:53, 01:08:24(01:39:17) Run Pace: 07:34.16 /mile, 08:10.32 /mile Run Shoe: Saucony Kinvara 12, Adidas Adios 4 Swim: 3400.00 yd Swim Time: 00:50:15 Swim Pace: 01:28.67 /100 yards
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Run: 6.02 mile Run Time: 00:40:59 Run Pace: 06:48.47 /mile Run Shoe: Mizuno Wave Rider 25 (2)
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Run: 15.07 mile Run Time: 01:53:51 Run Pace: 07:33.28 /mile Run Shoe: Mizuno Wave Rider 25 (2) Swim: 1895.00 yd Swim Time: 00:24:57 Swim Pace: 01:18.99 /100 yards
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Run: 4.07 mile, 9.33 mile(13.40 mile) Run Time: 00:28:26, 01:07:02(01:35:28) Run Pace: 06:59.16 /mile, 07:11.08 /mile Run Shoe: Mizuno Wave Rider 25 (2), Mizuno Wave Rider 25 (2) Bike: 37.53 mile Bike Time: 02:24:11 Bike Pace: 15.62 mph
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Run: 70.12 mile Run Time: 08:44:55 Bike: 59.79 mile Bike Time: 03:28:22 Swim: 8495.00 yd Swim Time: 02:11:57
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