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Log

Date Distance Time Pace Comments Action
03/23/23 15,654m 1:04:00.0 2:02.6

DF137
Weight 74.3kg
Jumping Burpee Pull-ups - 8
KB Swings - 8kgx20, 20/20, 16kgx20, 20/20, 24kgx10 10/10, 10 10/10 20, 10/10,…

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03/22/23 2,593m 11:07.3 2:08.6

dc

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03/22/23 3,355m 12:00.0 1:47.3

df137
Jumping Burpee Pull-Ups – 7
Lots of goodmornings and leg raises
some back pain

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03/22/23 1,000m 3:35.0 1:47.5

df137

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03/22/23 4,319m 17:34.6 2:02.0

wu

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03/21/23 15,002m 1:03:00.0 2:05.9

df137
Weight 74.9kg
Jumping Burpee Pull-Ups – 7
Pull-ups – 20, 5, 5
SMP – 20x5, 30x5, 35x3, 40x3, 45x3,…

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03/20/23 3,015m 12:04.1 2:00.0

cd

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03/20/23 4,022m 16:34.7 2:03.6

wu

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03/20/23 960m 3:00.0 1:33.7

3 x 1'/1'r df137
Jumping burpee pull-ups 7
KB Swings Single and Double Arm
16x10, 10/10, 24x10, 10/10, 32x10, 10/10…

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03/19/23 15,020m 1:02:00.0 2:03.8

DF137
Weight 74.4kg

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03/18/23 3,653m 15:02.2 2:03.4

wu df137-9

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03/18/23 2,017m 8:53.3 2:12.2

cd 16spm

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03/18/23 7,913m 30:00.0 1:53.7

2 x 15 Mins 3 mins rest
Weight 74.4
DF137-9
Jumping Burpee Pull-Ups – 7
KB Swings - 16kg x 5, 5/5, 24x5, 5/5, 32x5,…

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03/17/23 14,566m 1:01:00.0 2:05.6

df136-8
Weight 74.5kg
jumping burpee pull-ups 6
pull-ups - 19, 5, 5, 5, 5
Dips - 19, 5, 5, 5, 5

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03/16/23 2,787m 11:04.5 1:59.2

cd df138

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03/16/23 4,112m 16:42.4 2:01.8

wu df138

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03/16/23 3,345m 12:00.0 1:47.6

2 x 6 mins 5 min rest df138 26spm
Weight 75.2kg
Jumping Burpee Pull-ups to a bar 10-12cm beyond reach – 7
KB Swings - 1…

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03/15/23 6,174m 26:10.5 2:07.1

16spm df136/7
Jumping Burpee Pull-Ups – 7
Weight 74.8

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03/15/23 8,004m 33:50.0 2:06.8

16spm df136/7
Weight 74.8

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03/14/23 1,736m 6:00.0 1:43.6

2 x 3 mins / 3'r df120 30spm
Jumping Burpee Pull-Ups – 7
Pull-ups – 18, 5, 5
KB Press – 16x5/5, 24x5/5…

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