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All Day Running CoAll Day Running Co
/13.1 Performance

W2/D2 Speedwork

5.0|90 min|3 comments
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15 minute warm up jog, 8x3 min FAST with 90 sec. easy jogs in between, 15 min cool down. FAST is running at the ‘pace’ we determined last week from the 3 mile timed effort. ... more

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C
Chimudi • 8mo ago
6.63miles @ 9’57” avg pace. AVG HR = 163bpm. Work section speed - 8’07” avg pace.
S
Sam • 1y ago
Speed work at 8:00/mi pace, walked between fast runs - 4.75 mi
J
Julie • 1y ago
Speed sessions were done at a 9:50 pace. 5.13 miles

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