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Rainy fartlek

May 23, 2017 (Afternoon)

Exercise Type: Run

Weather: Rain, 60s

Comments:
From Devil Dog, 5 minute warmup, then :30/:30R/:30/1R/1/2R/2/2R/1/1R/:30/1R/:30/1R/:30/1R/:30/1R Cooldown the rest of the way back. Pushed reasonably hard on the on intervals but not so hard that I was at a shuffle on the recovery jogs. Saw one of the other base intramural soccer teams practicing- turns out they're the one we play on Thursday and we sure weren't practicing today so they're a leg up on us. Ah well.

Lift after:
10/0, 5/5, 0/10 Pullups Body weight/ BW-40
3x10x40 bar curl
10x70, 2x10x85 behind head lat pulldown
3x10x90ea seated row

Essentials:
50ea bicycle
30ea abductor spreads
30ea extensor lift,
25ea russian twist (unweighted)

Pullups were the most painful exercise I did today.