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Long with tempo

March 20, 2011 (Morning)

Exercise Type: Run

Weather: ideal. cool light wind

Comments:
DOMINATE
1 min between tempo bouts

Distance Duration Pace Interval Type Shoes
33.2 Kilometers 2:33:29
3.0 Kilometers 15:47 5:15 / Kilometer Warmup  
1.4 Kilometers 5:32 3:57 / Kilometer Tempo  
1.4 Kilometers 5:33 3:57 / Kilometer Tempo  
1.4 Kilometers 5:31 3:56 / Kilometer Tempo  
1.4 Kilometers 5:29 3:55 / Kilometer Tempo  
16.0 Kilometers 1:17:57 4:52 / Kilometer Easy  
1.4 Kilometers 5:28 3:54 / Kilometer Tempo  
1.4 Kilometers 5:27 3:53 / Kilometer Tempo  
1.4 Kilometers 5:27 3:53 / Kilometer Tempo  
1.4 Kilometers 5:23 3:50 / Kilometer Tempo  
3.0 Kilometers 15:55 5:18 / Kilometer Cooldown  

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