IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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PostPosted: Thu Jun 30, 2016 1:43 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Ran/walked 3.05 miles in 40:58. 13:25/mile pace.
Intentionally held back, just practiced running and walking "easy" for my long Saturday run that's coming.
Stretched and done.


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PostPosted: Fri Jul 01, 2016 3:23 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Swings 10L/10R-plus 1-2c&p
16kg,20kg,24kg,28kg,32kg,24kg,24kg

Squatsx2
135,145,155,165,185,205,225.
Could have gone way higher but keeping it easy on purpose ahead of tomorrow's long run

Farmers walks 2x32kgx100 steps
Pull-ups stretched and done


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PostPosted: Sat Jul 02, 2016 12:32 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
5.05 miles in 73:24. 14:31 pace.
Hot. Humid. Hilly. I was even slow running downhill.
But I got my 5 in and that was the goal
Stretched and done


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PostPosted: Sun Jul 03, 2016 12:40 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
3.27 miles in 61:40. 18:51 pace
Easy recovery walk
Stretched and done


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PostPosted: Mon Jul 04, 2016 2:24 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
C&px2L/2R
16kg,20kg,22kg,24kg,26kg,28kg,32kg

Farmers walks 2x32kgx100 steps

Squatsx2
135,145,155,165,185,205,225

Pull-ups X 5 sets
Stretched and done


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PostPosted: Wed Jul 06, 2016 2:19 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Tuesday morning:
3.2 miles in 43:20. 13:32 pace.
Ran 1:00/walked :30. Felt like I was going much faster than 30/30 but actually wasn't.
Run felt good though.
Stretched and done


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PostPosted: Wed Jul 06, 2016 1:23 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
A few swings and c&p L/R
16kg,20kg,22kg,24kg,26kg,28kg,32kg. Extra c&p sets with 26kg & 28kg afterwards

Farmers walks 2x32kgx100 steps

Squatsx2
135,145,155,165,185,205,225.
Thinking of adding another set in the Mon and/or Wed sessions

Pull-ups stretched and done


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PostPosted: Fri Jul 08, 2016 6:33 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Yesterday (Thursday):
Ran/walked 3.16 miles in 44:11. 13:58 pace.
So. Very. hot. Shocked I was going so slow, but there it is.
60/30 walk ratio

Today:
C&px2L/2R plus a few swings
16kg,20kg,22kg,24kg,26kg,28kg,26kg(3).

Squatsx2
135,145,155,165,185,205,225(2)

Pull-ups stretched and done.


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PostPosted: Sat Jul 09, 2016 12:13 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Ran/walked 5k. 36:51. 11:53 pace. 60/30.
walked another half mile to cool down. stretched and done


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PostPosted: Sun Jul 10, 2016 12:30 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
C&px2L/2R plus a few swings
16kg,20kg,22kg,24kg,26kg,28kg(3)

Squatsx2
135,145,155,165,185,205,225,230
Lightly nudged up last set to keep top end strength while running

Pull-ups stretched and done


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PostPosted: Tue Jul 12, 2016 2:42 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Yesterday:
Ran/walked 2.91 miles in 41:22. 14:12 pace.
I honestly can't explain why I was more than 2:00/mile slower than Saturday. I did run 60/60 for most of the run but I thought my walking portions were faster than usual so can't explain this at all.

Today:
C&p 2L/2R plus a few swings
16kg,20kg,22kg,24kg,26kg,28kg(4)

Squatsx2
135,145,155,165,185,205,225;
245x1 - easy top end with pause in the hole

Pull-ups stretched and done


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PostPosted: Wed Jul 13, 2016 9:19 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Ran/walked 3.03 miles in 43:09. 14:14 pace
Just a shuffle in the heat. 40/30
Stretched and done


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PostPosted: Thu Jul 14, 2016 1:08 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
C&p 2L/2R plus a few swings
16kg,20kg,22kg,24kg,26kg,28kg(2).

Squatsx2
135,145,155,165,185,205,225

Pull-ups stretched and done
Kept it easy today because long run tomorrow


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PostPosted: Fri Jul 15, 2016 12:58 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Ran/walked 6.5 miles in 1:33:01. 14:18 pace.
Stayed with a strict run :30/ walk :30 until the very end when I ran down hill a little extra.
Need to have a mid run snack for the next lng one.
Stretched and done.


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PostPosted: Sat Jul 16, 2016 1:55 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Walked 3.19 miles in 1:01:22. 19:13 pace
Slow recovery walk. Listened to my audiobook and took a leisurely stroll


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PostPosted: Mon Jul 18, 2016 12:54 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Yesterday:
C&p 2L/2R plus a few swings
16kg,20kg,22kg,24kg,28kg(2).

Squatsx2.
135,145,155,165,185,205,225(2),205

Pull-ups stretched and done

Today:
Ran/walked 2.48 miles in 35:31. 14:18 pace. Legs were moving faster but running in sand on the beach :)
Stretched and done


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PostPosted: Wed Jul 20, 2016 3:12 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Yesterday:
A few 2x26kg FS sets and 26kg c&p, then a 1.5 mile walk with my daughter.
Stretched and done.

Today:
2.81 mile run/walk (30/30) in 41:25, 14:43 pace. Running in sand so slowed me down but couldn't beat the view.
Stretched and done.


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PostPosted: Thu Jul 21, 2016 1:38 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squatsx2
135,145,155,165,185,205,225,205.

C&p ladders L/R
20kg 1,2,3,4,5,1,2,3,4,5
Just wanted some easy volume

Pull-ups stretched and done


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PostPosted: Fri Jul 22, 2016 9:03 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squatsx2
135,145,155,165,185,205,225,205.
Stretched and done
Had to work out at 4am, thus seemed to fit my schedule, what I could do and what I needed in the parameters I had.


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PostPosted: Sat Jul 23, 2016 12:45 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Ran/walked 3.98 miles in 54:47. 13:46 pace. Fastest mile was just 10:01.
Stretched and done.


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PostPosted: Sun Jul 24, 2016 1:34 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Easy 3.26 mile walk in 59:38. 18:17 pace.
Stretched and done


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PostPosted: Tue Jul 26, 2016 2:38 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Monday morning:

Squatsx2
135,145,155,165,185,205,225,205,210

20kg c&p ladders
1,2,3,4,1,2,3,4,1,2,3,4,1,2,3,4. 40 reps

Pull-ups stretched and done


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PostPosted: Thu Jul 28, 2016 7:21 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Tuesday:
3.29 mile in 45:26. 13:48 pace

Wednesday:
Squatsx2
135,145,155,165,185,205,225(2)

20kg c&p ladders L/R
1,2,3,4,5,1,2,3,4,5.

Pull-ups stretched and done

Today:
2.7 miles 37:46 13:58 pace
Not so bad considering walked a few miles yesterday touring and stayed up really late.


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PostPosted: Fri Jul 29, 2016 12:58 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
24kg c&p ladders L/R
1,2,3,4,1,2,3,4,1,2,3,4

Squatsx2
135,145,155,165,185,205,225

Pull downs stretched and done


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PostPosted: Mon Aug 01, 2016 3:23 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Saturday ran/walked 8.37 miles in 2:08:52. 15:23 pace
First 4.5 miles were way too fast, overheated and almost passed out trying to keep up with my running partner. Walked the remaining distance at a slow pace. Cooled down enough to run some but my left ankle was sore I thought better of it.

Sunday walked an easy 3.24 miles in 1:03:25. Felt better

Today:
Squatsx2
135,145,155,165,185,205,225,210
A few 24kg c&p, plus 20kg ladder 1,2,3,4,5
Pull-ups, stretched and done


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