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Derek Rubis

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Derek Rubis

June 4, 2020, 9:56 p.m.

Run • June 4, 2020, 9:56 p.m.


18.0 mi. ∙ 00:00

AM: 14 mile mile repeats workout: 3 mile warm up with 5 x 1 min with 1 jogging rest at 10 mins into the warm up, 8 x mile repeats @ 7 mins, 7 mins, 6:50, 6:50, 6:40, 6:40, 6:30, 6:30 pace going faster every 2 miles, 3 mile cool down PM: 4 miles


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Run • June 4, 2020, 9:56 p.m.


18.0 mi. ∙ 00:00

AM: 14 mile mile repeats workout: 3 mile warm up with 5 x 1 min with 1 jogging rest at 10 mins into the warm up, 8 x mile repeats @ 7 mins, 7 mins, 6:50, 6:50, 6:40, 6:40, 6:30, 6:30 pace going faster every 2 miles, 3 mile cool down PM: 4 miles


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