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Third Week – 14th day training
Semi Progressive Run
Weight before: 145.5 lbs
Weight after: 140 lbs
Drink: 750 ml water
Distance: 12 km (walked last 900 m)
Intensity: First 1/3 light, mid 1/3 medium, last 1/3 high
Time started: 7:30 pm
Time ended: 9:00 pm
Duration: 1 hr 30 min (90 min)
Weather: Hot and smoggy (30 degrees)
Left knee some pain. Both quad are stiff after the run. Got a small blister on right pinky toe. Overall good run. Started to implement progressive run (learn it from Running University) Started the fast pace at 8.5 km. I was running pretty fast. I walked 300 m before the fast pace b/c it was hilly.

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