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Training Log Archive: Becks

In the 1 days ending Dec 11, 2014:

activity # timemileskm+m
  Hills1 58:47 5.49(10:42) 8.84(6:39) 99
  Cross Fit1 50:38 0.76(1:06:34) 1.22(41:22)
  Total2 1:49:25 6.25(17:30) 10.06(10:53) 99
  [1-5]2 1:20:28

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Th

Thursday Dec 11, 2014 #

8 AM

Hills 58:47 intensity: (1:32 @0) + (5:05 @1) + (11:37 @2) + (38:47 @3) + (1:46 @4) 8.84 km (6:39 / km) +99m 6:18 / km
ahr:152 max:181 shoes: Shiny red Sauconys

Run to work with 4 x 1 minute hills on the way. Felt pretty rough, did some strides, felt pretty rough on rep 1, pretty awesome on the rest.
9 AM

Cross Fit 50:38 intensity: (27:25 @0) + (7:21 @1) + (5:29 @2) + (10:23 @3) 1.22 km (41:22 / km)
ahr:124 max:168

Payne Whitney is much better at 9.30am than 5pm. I did some front squats, then 5 sets of thrusters, man makers and small box jumps (very small) focusing on fast rebound.

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