Miles:
3275 total / 329 in 2013
Goal:

Short: 1.Shorten Average Pace of 8:22 to 7:59 2. Beat PRs [Mara:3:34:12][1/2: 1:42:50] Long: 1.Boston 2. Ironman 3. 100 Mile Ultra

Ruben Magat did a cross training workout: Song of the Workout: ...

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    • Currently 5/5 Effort.
    effort 5/5
great Strendurance Conditioning 01:30

Song of the Workout: Apster - I Need More (feat. Eva Simons)
http://www.youtube.com/watch?v=zJeYtcM8kFs
Note to Self; use 30lb Dumbbells next time; 7 rounds of:
"Dumbbell Bear" (35lbx2)
-5 Deadlift
-5 Hang Squat Clean
-5 Push Jerk
-5 Front Squat
100 Speedrope Jumps
20 Dumbbell Push Up Renegade Row (20lbx2, 10 each arm)
15 mins Mobility Warm Up before 15 mins deep stretching after
Round Splits: 1-6:11 2-7:41 3-8:11 4-8:31 5-9:06 6-9:43 7-10:50

12 months ago