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- 407 total / 277 in 2013
cardio stamina Run 3 mile hills under 24 mins Run 400 M dash 4X under 1:30 (with 1 min rest) Run 5 times a week on top of my Muay Thai training
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communication hills San Jose
1 long sprint, 4 short sprints.
The first long sprint was fast, I got it just slightly over 1 min (~230 stairs). The short sprints were about 20 secs each (~100 stairs)