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Training Log Archive: Gswede

In the 1 days ending Dec 19, 2016:

activity	#	time	miles		km		+m	load
Running	1	1:05:00	7.77	(8:22)	12.5	(5:12)	280	19.5
Core O'Clock	1	30:00						6.0
Total	1	1:35:00	7.77		12.5		280	25.5

1:35

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Monday Dec 19, 2016 #

Running 1:05:00 [3] 12.5 km (5:12 / km) +280m 4:41 / km

Past the Pendolero, to the left, and coming down the powerline, including a downhill kilometer at ~3:00/k when Andreu, Antonio, and I got competitive. They worked up about 6 seconds on me, but I didn't stop fighting.

Core O'Clock 30:00 [2]

120 pushups, 25 x pedestal, 10 minute plank, 30 pullups, 40 calf raises.

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