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Sep 13 Strength and Fitness: The 401K for Your Body
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Gavin Grant

Log

Date Distance Time Pace Comments Action
06/17/12 10,000m 53:53:00.0 2:41:39.0

First on the water row Diamond calm light wind.Killer after getting off the bike.

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06/17/12 1m 1:30:00.0 750:00:02.7

32k Mud sweat and gears mountain bike ride to Diamond and back.Hard ride but a goodie!

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06/16/12 5,000m 19:48.2 1:58.8

Afternoon ski to blow my hair back.

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06/16/12 1m 2:07:00.0 1058:20:17.2

70k 275w Av 5min 315 20min 298 30min 295 40min293 60min289. Hwy 638 lots of hills.Thats what little boyz are made of.

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06/13/12 5,000m 18:16.4 1:49.6

Day starter 1:49.5/500 AV HR 145 Max HR 159. Cool down trampoline.

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06/13/12 1m 1:41:27.0 845:25:10.0

64k Race ride Searchmont and back 259w Av 3rd place Sanata blew up beat Jamie 5min 368w 20 293w 30 289w 40 283w 92k tota

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06/12/12 515m 3:45.4 3:38.8

Cool down, have a good ski day J Rocket.

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06/12/12 5,000m 18:24.3 1:50.4

PB ski 1:50.4/500 AV HR 157 MAX HR 171 pullin with these skinny little arms because I can 1st place ranking. Hammer!

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06/10/12 1m 1:15:00.0 625:00:02.2

35k recovery ride Island crew.

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06/09/12 1m 7:01:00.0 3508:21:29.9

202k AV240 5min 322w 20min 288w 30min 282w 40min 275w 60min 274w.

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06/08/12 512m 3:08.9 3:04.4 View workout
06/08/12 5,000m 17:57.6 1:47.7

Shit row 1:47.7 av hr 144 resting hr 44 body weight ripped.

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06/08/12 39m 0:11.5 2:27.4 View workout
06/06/12 1m 1:55:49.0 965:08:34.4

66k 265watt Sault Cycling finished top 4 ahead of Santana almost dropped Paul and Jamie Echo Bay flats they were done.

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06/05/12 1m 1:17:45.0 647:55:02.9

40k of climbing Wawa to Old Woman return 245 watts Av.

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06/04/12 1m 1:07:00.0 558:20:01.7

WATT ALERT 40K 297 WATT AV WAWA TO HAWK JUNCTION THATS FULL OUT AND ALL I GOT.READY FOR MICHIGAN COACH!

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06/03/12 100m 0:18.6 1:33.0

Bulgarian sand bag and trampoline workout.

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06/03/12 100m 0:18.3 1:31.5 View workout
06/03/12 100m 0:18.0 1:30.0

Trying to beat Phil Davis UFC he is a little tougher than I thought with his 15.4 sec.

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06/03/12 529m 2:34.6 2:26.1 View workout