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Training Log Archive: Becks

In the 1 days ending Oct 1, 2014:

activity # timemileskm+m
  Cross Fit1 45:44
  Running1 17:24 2.02(8:38) 3.24(5:22) 20
  Total2 1:03:08 2.02 3.24 20
  [1-5]2 21:19

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Wednesday Oct 1, 2014 #

5 PM

Cross Fit 45:44 intensity: (41:15 @0) + (2:13 @1) + (1:39 @2) + (37 @3)
ahr:109 max:161

First time back to Cross Fit! Did the warm up with everyone and then did a modified version of the work out. Just 5 sets of 10 step ups, 10 sit ups, 10m bear crawl and 10 calorie AD, with 20 seconds between exercises and a minute rest in between. Felt fine, although the shoulder mobility stuff was tight after so long. Took it very easy.
6 PM

Running 17:24 intensity: (34 @0) + (23 @1) + (3:39 @2) + (11:32 @3) + (1:16 @4) 3.24 km (5:22 / km) +20m 5:12 / km
ahr:159 max:181 shoes: 2014 Saucony cohesions

Ran two of the miles back home and then walked the rest in very Edinburgh rain.

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