Category Archives: Running

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10 min warm up run Then: 13Rounds of:1Min faster run1Min slower run Avg 5:19/km (minus the warmup)4.89KM

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5k Zone 2 Run | 6:21/km pace | 31:48 | 131 bpm | 188 SPM Accessory WorkFew sets of chest and shoulders

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1HR45Min Run | Zone 1 Easy Run |13.23KM | 7:56/km | 115BPM | 175SPM

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60min run – Under 70% HR – 8.51KM | 123BPM | 7:03/km

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10 min warm up run 12 Rounds:1 Min Sprint1 Min Recovery 5.83KM total (including warm up run) | 5’50″/km | 169 SPM | 146BPM

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90mins Run (80mins easy + 10 mins speed up) 11.13KM | 170SPM | 113BPM

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30 min Zone 2 Run4.6KM | 6:31/km pace | 4.6KM | 186 spm

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30Min Zone 2 Run 4.64km | 6:27/KM pace | 182SPM (Worked on getting 180 SPM)

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10min warm up 10R of:60s Sprint60s Recovery Run Total: 5.24KM | 5:43/km (including warm up)