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Day 75 Oct 26

Run
3.35 @ 27:17 (08:09 pace)

Day 76 Oct 27

DL
155x12
245x12

Day 74 Oct 23

4 rounds

135x4 power snatch with squat snatch
bwx6 pullups (strict)
155x5 full clean and push press

Day 73

Run
5k (3.12 mi) @ 22:57 (7:21 pace) PR
1mi @ 9:12

Day 69 Oct 12

Run
1.5mi @ 11:36 (7:45 pace)
2.01mi @ 16:25 (08:11 pace)

Day 70 Oct 13
Run
2.0 mi @ 16:32 (08:15 pace)
0.5mi @4:15 (08:30 pace)

Day 68 Oct 11

Squat ss DL
135x12 ss 135x12
255x12 ss 275x12
255x12 ss 275x12
255x12 ss 275x12
255x12 ss 275x12

Bench

Day 62 sep 23
run @90+ is no good
2mi @18:26 (9:12)
0.5mi @ 4:34

Day 63
*** @Silver Lake
4.2 mi @57:17

Day 64 sep 28

Day 58 sep 13

5 loops
thruster 135x8
pullups bwx8 (kipping)
pushups bwx22,22,20,20,18
Pendlay rows 135x12


Day 59 sep 14

Day 57 Sep12

Run
.5 mi @ 4:30 warmup
1mi @ 6:54 (good effort, expected a bit lower time, ohh well next time will try harder)
1.75 mi @ 15:08 (08:40 pace)

Day 55 Sep 9

DL
225x12
245x12
255x12
255x12
255x12

Bench

Day 54 Sep 6

run
3mi@23:20 (7:46 pace)
0.5mi @ 4:35 (cool down)

Day 53 sep4

run
1.75 @12:54 (7:22 pace), will try 2 mile under 14:40 sometime
1.35 @12:00 (08:54 pace)

Day 52 aug 29

SQ
135x12
205x12
205x12
205x12
205x12

DL

Day 51 aug28

5 rounds of
thursters 135x6
pullups bwx6
pushups bwx20
pendlay rows 135x8

Day 50

Aug 24
Run
1.5 @ 11:15 (7:28 pace)
1.75 @ 15:00 (08:36 pace)

Day 48

Aug 21
DL
185x12
205x12
225x12 for 3 sets
Bench
135x12
155x12 for 4 sets

Day 47

Aug 15
First time in a while
SQ 135x12 for 5 sets
Bench 135x12 for 5 sets
DL 185x12 for 5 sets
Run in the evening
2.5mi @ 21:50 (08:43 pace)

Things are settling down with having a 2nd kid.

May 7 Day 38
cycling 10.5mi @ 50:24 with kid at the back

May 12 Day 39
cycling 9.1mi @ 40:10 with kid at the back

Jun 18 Day 40
cycling...

Day 36 april 22

DL
135x12
225x12
295x12
295x12
315x12
315x12 18960

Day 35 April 20

Run
3.25 @26:29 (8:10 pace, getting closer to 8:00 pacing for some miles)
some dynamic streching

Day 34 April 19

5 rounds @26:33 (definitely went over my limit). Next time will put HR monitor
1st round 3:45
2nd round 4:21
3rd round 5:21
4th round 5:47
5th round 7:20
clean+thruster...