It's the Friday Fread

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fingerboy
Bill Crothers
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It's the Friday Fread

Postby fingerboy » Fri Nov 20, 2015 8:44 am

8km semi ladder - started at 8.0, then up .1 every km to 8.5 then down to 8.3 for the last

Then lower back, lats, dips, pull ups and crunches

Maybe some duwhups and bebops in there too.
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mlazenby
Bill Crothers
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Re: It's the Friday Fread

Postby mlazenby » Fri Nov 20, 2015 9:52 am

7 laps at the municipal track. 1.5 miles in 14:00 plus one 400 m in 2:00. 94% humidity, yuk.
Hola!
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chunkymonkeymelonhed
Lynn Williams
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Location: B.C.

Re: It's the Friday Fread

Postby chunkymonkeymelonhed » Fri Nov 20, 2015 2:08 pm

Beautiful morning for my 7K run. 8)
On the books for 2017:
50th Birthday!!
Boston Marathon- April 17th what a day- DREAM COME TRUE :dance:
Run for Water 10K- May 28th
Scotia Half - June 25th
Trail River Run half marathon- Sept. 30- CANCELLED
MEC 10K Race 10- Nov. 5
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NMG
Bill Crothers
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Re: It's the Friday Fread

Postby NMG » Fri Nov 20, 2015 4:27 pm

10K for me. What a gorgeous fall day here in Ottawa.
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Caocao
Tom Longboat
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Location: Victoria, BC

Re: It's the Friday Fread

Postby Caocao » Fri Nov 20, 2015 4:42 pm

2 miles warm up, 4 miles in 32 mins and 2 miles cool down.
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Habs4ever
Kevin Sullivan
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Re: It's the Friday Fread

Postby Habs4ever » Fri Nov 20, 2015 5:07 pm

10.4k done
I wanna live like there's no tomorrow
Love, like I'm on borrowed time
It's good to be alive, yeah....Jason Gray

Running is a conversation with your body. Sometimes you listen and sometimes you tell it to stop whining and do something. - Ian
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