- Distance 6.25 miles
- Time 00:55:00
- Average Speed 6.82 mph
- Average Pace 8:48 min/mile
- Heart Rate Average 153.00 bpm
- Heart Rate Max 163.00 bpm
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- Distance 4.00 miles
- Time 00:37:00
- Average Speed 6.49 mph
- Average Pace 9:15 min/mile
- Heart Rate Average 145.00 bpm
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February 19, 2007
- Time 00:25:00
Did some intervals on the spin bike at the gym...5-min w/u, 1:30-min intervals with 30 s rest...started with speed, then did some standing intervals.
Also did full body weights beforehand
3 sets of circuit R21A:
Partial co-con lunges (x14), incline DB bench (x14@22.5)ham balls x14
3 sets circuit R21B:
seated WG row (x14@50lb), step-ups w/DBs X14@10, 12, 15)
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