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Derek Rubis

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Derek Rubis

May 5, 2020, 11:18 p.m.

Run • May 5, 2020, 11:18 p.m.


18.0 mi. ∙ 00:00

AM: 14 mile progression workout: 3 mile warm up & at 10 min mark 5 x 1 min with 1 min jogging rest, 8 mile progression run with every 2 miles being 10 secs fast @ 7:00, 6:50, 6:40, 6:30, 3 mile cool down PM: 4 miles


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Run • May 5, 2020, 11:18 p.m.


18.0 mi. ∙ 00:00

AM: 14 mile progression workout: 3 mile warm up & at 10 min mark 5 x 1 min with 1 min jogging rest, 8 mile progression run with every 2 miles being 10 secs fast @ 7:00, 6:50, 6:40, 6:30, 3 mile cool down PM: 4 miles


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