11/6/2014
2:30 PM
7.1 mi
53:39.14
7:36 mi
Karhu Flow 3 Trainer (Green - new)
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little wet and muddy, fun run
Workout type:Fartlek
Distance:7 mi
7 mile run – 2 miles – warm up system
1 mile of 30 sec pick up ( 6:00 pace ) with 30 sec easy
2 miles – very easy
1 mile of 20 sec pick up ( 6:00 pace ) with 40 sec jog
1 mile easy