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- 2944 total / 422 in 2013
2013: 2 FM's, CROSSFIT MORE & BETTER PBs: 5K<0:29:38; 10K<0:59:27; *Halfie<2:16:36; *30K<3:22:03; *Full Mary<4:49:47 | *achieved at Melbourne Marathon 2012 ;)
Selly Selina ran: Overly ambitious cons...
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- 4 miles
- 00:38 time
- 10:39 pace
- 352 calories
Overly ambitious considering I've just gotten over a fever. First mile repeat was okay, second one was koyak, trashed the planned third one. Oh, well. Better luck next time!
My stats from today (all on inclination of 1):
MILE REPEAT #1
= 1600m in 9mins 27secs @ 5:54mpk
(1K @ 10, 200m @ 10.2, 200m @ 10.4, 200m @ 10.6)
+ 400m recovery jog @ 3mins 23secs
(at speed of 7)
MILE REPEAT #2
= 1600m in 10mins 14secs @ 6:23mpk >> had to take 2 walk breaks, boo!
(800m @ 10, 100m @ 5.7, 100m @ 10, 200m @ 10.3, and it all went downhill from there...)
MILE REPEAT #3 = Abandoned!!!
- Warm-Up = 1.6K in 10mins 30secs
(4.5mins @ 8.5, 4.5mins @ 9, 1.5mins @ 9.5)
- Cool-Down = 500m in 3mins 35secs
(200m @ 9, 300m @ 8.5)