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Training Log Archive: shadmika

In the 1 days ending Apr 12:

activity # timemileskm+ft
  Weights1 1:00:00
  Running1 45:19 6.01(7:32) 9.67(4:41) 142
  Total2 1:45:19 6.01 9.67 142

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Fr

Friday Apr 12 #

6 AM

Running (Road) 45:19 intensity: (6:57 @1) + (6:40 @2) + (10:14 @3) + (15:17 @4) + (6:11 @5) 6.01 mi (7:32 / mi) +142ft 7:23 / mi
ahr:155 max:178 shoes: Salomon Sonic RA blue2

Easy morning run with 4x30sec hard in the middle. Just cruising around the roads by work watching the sun come up. Off to Fruita this afternoon for a weekend of trail running out there.
10 AM

Weights 1:00:00 [3]

Warmup: 1000m row, mobility and drills

2 Rounds
30-20-10
Deadlifts at 155lbs
Pushups

--had 3 rounds planned but this was way harder than it looked.

5x5 strict pullups

4x15 GHD Situps

3 Rounds
20sec calf raises
10 hold up
20sec calf raises
10 hold up
30sec recovery

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