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Old 08-23-2015, 05:35 PM   #11
Jack Dougherty
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Re: Me and my log

8/17/2015
3 miles of running with form drills
60 kettlebell swings in 6 minutes 1 pood

8/18/2015
30 minute fartlek, intervals from :15-3:00

8/19/2015
pre-'meet' 4 miles
hurdle drills

8/20/2015
2 mile time trial 13:32 2014 time-14:02

8/21/2015
Trail recovery run
75 kettlebell swings untimed 1 pood

8/22/2015
long run, about 6 miles
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Old 08-24-2015, 07:07 PM   #12
Jack Dougherty
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Re: Me and my log

8/24/2015
Hill workout
1.5 mile warmup + from drills

5 sets of:
.1 mile uphill, about 50' elevation climb
.3 mile at race pace
.3 recovery

1.5 mile cooldown

sets of :15, :30, :45 and 1:00
front plank, 2 side planks, back plank

50 total alternating one arm kettlebell snatches 1 pood 4:43
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Old 08-26-2015, 08:07 PM   #13
Jack Dougherty
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Re: Me and my log

8/25/2015
recovery day
3.2 miles
hurdle drills
core

4 rounds EMOM, 12 minutes total
5 one arm kb snatches 30#
8 american swings 30#
8 kb squats 40#

8/26/2015
Interval workout
5 x 1000m HILLY
4:05, 4:15, 4:35, 4:45, 3:53

10 x 10 untimed american swings, 35#
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