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Training Log: dcagle3

In the last 7 days:

activity # timemileskm+ft
  Running5 3:32:30 25.21(8:26) 40.58(5:14)
  Crossfit2 12:45
  CFE1 4:00 0.75(5:20) 1.21(3:19)
  Total5 3:49:15 25.96 41.79
averages - weight:176.8lbs
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Sunday Jan 22 #

7 AM

Running 49:00 [3] 6.0 mi (8:10 / mi)
weight:177lbs shoes: Brooks Cascadia 11

Ran poop loop then to and from village. Two miles on treadmill at village at 1.5% and 8:34mm

Saturday Jan 21 #

10 AM

Running 39:00 [3] 4.47 mi (8:44 / mi)
shoes: Brooks Cascadia 11

1 mile warm up then:
3 - 1 mile repeats at 1.5% at 6:59 pace (8.6) with 3 min walking rest between rounds on 10% incline

Crossfit 2:45 [3]

21-15-9 for time of:
Pull ups
Body weight squats.

Friday Jan 20 #

5 AM

Running 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Brooks Cascadia 11

Poop loop and the up to village and back w Emil

Crossfit 10:00 [3]
weight:176.6lbs

5x5 overhead squats 95lb

CFE (Tabata) 4:00 [3] 0.75 mi (5:20 / mi)
shoes: Brooks Cascadia 11

Incline 12% speed 7.7
20 sec on:10 sec off

Wednesday Jan 18 #

5 AM

Running 29:30 [3] 3.0 mi (9:50 / mi)
shoes: Brooks Cascadia 11

Treadmill in St. Louis after dinner. Sluggish but got it in

Tuesday Jan 17 #

5 AM

Running 1:05:00 [3] 7.75 mi (8:23 / mi)
shoes: Brooks Cascadia 11

Warm up loop around the hood then with Emil out to Biltmore and back on canal. cold 41'

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