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Running Miles | Swimming Yards | Bike Miles | 7.10 | 0.00 | 0.00 |
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10 minute warmup @ 6:26/mi
- 4x100m stride with middle 40m all out
- 4x400m w/60 sec rest:
- 63.05, 64.05, 63.48, 64.05
- 4x400m w/60 sec rest:
- 62.85, 63.43, 64.36, 64.92
- 4x200m w/30 sec rest:
- 30.44, 31.97, 32.79, 33.19
- 4x200m w/30 sec rest:
- 30.09, 30.53, 30.76, 30.39
- 1x200m
10 minute cool down @6:42/mi
Conditioning:
- 2x 135lb x5 Barbell Squat
- 2x 145lb x4 Barbell Squat
- 3x 20lb Lateral Box Stepup (each leg)
- 5x max standing broad jump
- 5x max vertical jump
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