Dean Werner ran: 4.48 Mile Run / 35 Mi...

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  • 4 miles
  • 00:35 time
  • 07:48 pace
  • 564 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 4/5 Effort.
    effort 4/5
great 4.48 Mile Run 4.48 mi 00:35 07:48 pace

4.48 Mile Run / 35 Min / 7:48 Pace / 7.7 MPH
2.91 Miles Bike Hill Intervals Warm-Up
6 Sets / 82 Reps Traps
HRT 115# X 17
SHRUG MACHINE 140-17, 150-15, 160-13, 170-11, 180-9
25 Push-Ups
5 Min Warm-Up Run @ 7.6 MPH / .63 Miles
RUN 30 MIN
10 MIN @ 7.6 MPH
10 MIN @ 7.7 MPH
10 MIN @ 7.8 MPH
3.85 Miles / 30 MIN / 7:47 PACE / 7.7 MPH