18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Strava blog
Thursday, November 5, 2009
14.68 miles double run
morning 4.14 miles easy trails wet and 8 X 100 strides on grass, 36:03
evening 10.04 miles with Jeff 2.5 mile warm-up 400 on 400 off for 8km 4km cool down 72:07/7:10 mile pace
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