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Tuesday, July 5 - WOKOUTS!

482 Views 8 Replies 9 Participants Last post by  Muffin Queen, 
Thor
<p>Good morning, TEAM LIT!</p>
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<p>Been out of touch since Saturday. Drove to Pittsburgh for a family reunion. Total of 24 hours in the car over 3 days. Brutal. But worth it.</p>
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<p>Saturday: 4 miles easy</p>
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<p>Sunday: 10 miles on the Rachel Carson Trail covering a total of 5000 feet of elevation change (up and down). Yes, it was that brutal. Hooked up with a friend who lives out there; she organized a trail run with her friends for me. Very nice. Very hard. Many sections were not runnable. Took 2 hours on the button. It was the fastest they did this trail by over 20 minutes. Think they were trying to impress me. :)</p>
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<p>Monday: 5 miles easy but very hilly, probably with close to 1000 feet of climbing. Hotel was located on top of a huge hill.</p>
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<p>Tuesday: 4 miles easy start to tempo finish.</p>
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Alaska Mike
<p>PNW meet-ups are always the best!!!  (Yes, I'm sucking up for CDA 2012!)</p>
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<p>1 hr on the exercise bike this evening.  20 min WU, then 2 x 15 min @ 200w w/5 min recovery @ 140w.</p>
<p>FIB 1 min plank back, front, left and right while I waited for a treadmill</p>
<p>FIB 20 min brick run, 5 min WU, 5 min @ 6:35 min/mi, 5 min @ 6:15 min/mi, 5 min CD</p>
<p>FIB 25 crunches, 25 left side crunches, 25 right side crunches, 25 crunches</p>
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<p>Keep your chins up, tri-peeps!</p>
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<p>Mike</p>
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