Todays workout -
1. Long cycle-@20kgs 2:00
2. Plank- 1:00
3. One arm jerk -@20kg 3:00 40 reps
4. Pullups -20 reps@4:50 (various grips)
5. Run - 9.0 (8@tempo) bike path (Bikilas)
Pm
1. Run - 2.40 bike path (Bikilas LS)
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Great tempo run today with 8 miles at a average pace of 8:21 (for the first 5 or 6 I was hitting in the low 8:09 and under)with a pr of 7.24 miles for the first hour. Not too bad after Satudays half. Slight discomoft in the top of my right fot though ( not while running but while walking the dogs of all things) so I'm thinking of slowing tgings down and getting ready for Baltimore in two weeks. Hopefully rest, ice and some icey hot will fix it up!
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