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 Post subject: Re: The Dallas Diaries
PostPosted: Mon May 21, 2018 10:13 pm 
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Sgt. Major
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Posts: 3427
Location: St. Louis, MO
Sunday (5/20)

Bench Press
3X5 @ 115lbs

Dumbell Bent Over Row

1X5 @ 45lb
3X5 @ 50lb

5 Rounds
20 Push Presses @ 45lb
30 Swings @ 40lbs (10L/10R + 10 2H)
Done in 10 min
Finished with 30 2H Swings

Monday (5/21)

2 Mile Run - 21:29
11:00
10:29

CI

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"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Tue May 22, 2018 11:04 pm 
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Location: St. Louis, MO
Tuesday (5/22)

3 Mile Run (31:55)
11:02
10:45
10:08

I think this is my first sub 32 min 3 miler - i checked on my phone for times last year. Regardless, I am acclimating because anything remotely close to this would have been done in much cooler weather. I really pushed in the last 90 seconds to get under 32. I don't think i could have kept my ending pace for much longer, but i do think based on how this felt I can get close to an avg of 11 min/mile for 5 miles if I'm smart with my pacing.

So far, Logged close to 9 miles with the run and the walking today.

CI

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"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Thu May 24, 2018 11:03 pm 
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Location: St. Louis, MO
Wed (5/23)

Deadlifts

1X5 @ 165lb
1X3 @ 185lb - called it after this. Felt a twinge in my back

Bench Press
2X4 @ 120lbs
1X3 @ 120lbs

Not a great day lifting - back feels better so glad I stopped - may give it a few days rest before doing anymore pulling

Thursday (5/24)

Was a bit tentative with my back being a tad stiff but decided to do a short run

2 Miles - 20:37
10:49
9:48

Fastest in a long time and first time since early last summer that I've gone under 10 min and that was a single mile. Back felt better after running. Definitely warm and will only be getting warmer over the next week.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Sat May 26, 2018 10:19 pm 
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Posts: 3427
Location: St. Louis, MO
Friday(5/25)

30 Min Morning run - 2.68 Miles (11:12 avg)

Gym Afternoon

Barbell Press
8X5 @ 65lbs
Dumbell Bent Over Row
5X5 @ 40lb

2H KB Swings @ 16kg
4 X 30 - 1 min rest between sets

10 Min Stretching

Saturday
5.32 Mile run (to one end of the trail and back - 11:28avg - 4 1 min breaks after 31 min - got pretty warm even before 9am

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Sun May 27, 2018 10:50 pm 
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Sunday (5/27)

Morning - 4 miles of walking to get my hair cut. Pretty damn warm

Afternoon gym

TBLD
3X5 @ 135lb - kept it light felt ok

5 Rounds
10 Push Press @ 55lb
25 2H KB Swings @ 16kg
~10 Min
15 Min Stretching

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Thu May 31, 2018 3:25 am 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Monday (5/28)
3.18 Mi Run/Walk - 12:08 avg - run 4 min/ walk 1 min - trail very crowded on Memorial day so this was more of a recovery run
2.25 Mi Walk

Tuesday (5/29)
3.5 Mi run - 10:57 avg
Lots of walking throughout the day - had 10.5 mi total

Wed (5/30)

Time constrained so no gym

2 Mile Run
10:47
9:45

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Thu May 31, 2018 10:44 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Thursday (5/31)

4 Mile Run - 43:15 ~ 80F - this may be a PR for this distance. One thing is for sure, I need to start this early or earlier on Saturday for the longer run.

10:48
10:59
10:42
10:48

Total near 10 miles with the walk to work and back and some walk breaks during work. Will take a day off from running tomorrow and hit the gym.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Sat Jun 02, 2018 6:22 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Friday(6/1)

TBDL
5X5 @ 155lb - back felt good

Barbell Press
3X5 @ 70lb

Dumbbell Bent Over Row
3X8 @ 40lb

Saturday (6/2)

5.5 Mile Run -
10:57
11:01
11:20
11:16
11:05
6:18 (Last 1/2)

5 mile pace - 11:08 - i think that is my best so far. Overall pace 11:15 -
Took several 1 min walk breaks after the turn around (28 min) - I think in cooler weather I would have been able to run the entire thing. Temps on Monday should be around 70 in the morning and it was over 80 when I started at 7:20

Finished with 30 min walk.

No pain. I'll probably push the run next Saturday to 6 miles - thought about it today, but i think i was smart to not push it today.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Sun Jun 03, 2018 11:18 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Sunday (6/3)
Morning
6.25 Mile Walk to break in hiking boots - ~ 2 hours

Afternoon

Deadlift

5X3 @ 175lb - still keeping lighter

Bench
3 reps - 95, 105, 115
2 reps - 125
2 X 8 @ 95lb

A few rounds of push press + KB swing (65lb barbell - 40lb kb) - 10 PP + 20 swings - don't remember the numbers bagged it early to make sure I got my stretching done before the gym closed.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Tue Jun 05, 2018 12:32 am 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Monday (6/4)

4.45 Mile Run - 11:19 avg pace

11:12
11:25
11:11
11:22
11:47(last .45)

When i got outside it was raining pretty steadily. It let up a bit before I started the run but after a mile or so got very heavy and stayed that way most of the run. The upside was that it was noticeably cooler but at some point i was absolutely soaked - including my shoes once i couldn't avoid puddles. So, kept it slow and it proved to be a good easy run.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Tue Jun 05, 2018 10:03 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Tuesday (6/5)

4 Mile Run - 43:07/10:47
10:57
11:11
10:34
10:25

Not hot but muggy - overall pretty comfortable. Slightly faster than last week overall - a little slower on the 2nd mile.

Lots of walking throughout the day - 10.5 miles total so far.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Thu Jun 07, 2018 9:14 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Wed (6/6)

Press
3X10 @ 55
2X8 @ 55lb

Barbell Row
5X5 @ 95lb

Thursday(6/7)
3 Mile Run - 32:35
10:56
10:58
10:41
.
Not an easy run today - didn't sleep well and warm and muggy. Definitely a grind.

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Fri Jun 08, 2018 9:18 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Friday (6/8)

45 Min Run - 4.12 mi
11:06
11:12
10:50
10:41
Easier than yesterday not quite as warm.
Afternoon Gym

TBDL
5X5 @ 165 - back felt good

Bench
5X8 @ 95lb

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Sat Jun 09, 2018 3:30 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Sat(6/9)

6 Mile Run - 11:16avg
10:56
11:13
11:14
10:58
11:35
11:40

I walked some after the 4th mile - 5 X 1 min - Ran the last 1/2 mile or so without walking. The Falmouth 7 mile race is a little over 2 months. Last year, I finished with a 12:30 pace - Walking a min/run min most of the race. I would be very pleased if I could come in with an 11:00 avg this time around - just need to stay healthy.
CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Tue Jun 12, 2018 12:41 am 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Sunday(6/10)

Deadlift
3X3 @ 185lb

Press @ 80lb
5x3

Work got in the way and didn't do a planned long walk. Kept the gym short and easy.

Monday (6/11)

4 Mile Run - 10:53avg

10:57
11:09
10:40
10:50

Muggy this morning but otherwise felt good.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Tue Jun 19, 2018 9:02 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Tuesday, Wed, Thursday last week - 4 mile runs each day.
Friday - 45 Min Hike in St Edwards park (Kenmore, WA)

Saturday

Mt Rainier hike to Camp Muir 4.5 miles (9 miles round trip - all snow). One of the most difficult things I've done and most rewarding. Spectacular views. I did ponder quitting a few times. We went with 2 experienced mountaineers and I was quite prepared gear-wise. Every layer I brought was used. Started off in the 40s in the parking lot, and got quite warm for the first 2000ft of the ascent, but by the time we got to camp Muir, I would estimate it was in 30s and the wind was probably 40+mph. Encountered several white outs and hard sleet and snow. Found the descent very difficult (ascent was brutal too). Fell dozens of times on the descent, but had a lot of fun glissading.


Sunday

Easy walking around the Mt St Helen's observatory

Monday

More walking (to the dispensary)
1 Hour of Yoga - really helped with the stiffness in my right knee and felt much better afterward.

All in all an awesome short vacation and much needed break from work. Back to running tomorrow.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Thu Jun 21, 2018 1:03 am 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Wed (6/20)

30 Min Run - 10:58 avg

9 miles+ between the run and walking.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Sun Jun 24, 2018 11:03 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Thursday (6/21)

3 Mile Run - 11:14 avg

Friday (6/22)

30 Min Run - 2.67 mile - 11:16avg

Saturday (6/23)

5 Mile Walk (with a few running intervals) 86 min

Sunday (6/24)

TBDL
3X5 @ 155lb

Bench Press

5 @ 95lb
3 X 5 @ 100lb

Dumbbell Bent Over Row

3X6 @ 40lb

40 Min Walk

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Thu Jun 28, 2018 1:42 am 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Monday (6/25)

2 Mile Run
10:56
10:28

Tuesday(6/26).
2 Mile Run
10:45
10:14

Wed(6/27)
2.5mi Run (10:50 avg)

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Sun Jul 01, 2018 9:49 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Thursday (6/28)

TBDL

[email protected]

Barbell Press

[email protected]
[email protected]

Friday(6/29)

Warmup run/walk

1 Mile Run - 10:11

Saturday(6/30)

Waited too long to really run - too hot and crowded. Ended up running a little and walking a lot - logged 10+ miles between the morning and afternoon.

Sunday(7/1)

Walk/Run Warmup
1 Mile Run - 10:20
more walking

Gym afternoon
Bench Press
1X5 @ 95lb
1X5 @ 105lb
1X5 @ 110lb

Close Grip BP
2X5 @ 95lb
Barbell Bent over Row
1X5 @ 85lb
2X5 @95lb

Superset Tricep Extentions/ Dumbbell curls - X8 @ 15lb/ X5 @ 20lbs - 3 sets

Weighed at the gym - 163.6. I have stayed below 170 for a bit, but nice to see it dropping again slowly. I think with the training for the August race getting to 160 is feasible without any major changes.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Tue Jul 03, 2018 9:19 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Monday (7/2)

rest day - just walking around 6 miles total

Tuesday (7/3)

3 Mile Run
10:45
10:43
11:08

On the 3rd mile, I walked 3 times for 2:45 of it. I was pleased with the pace on the running intervals and felt good. Definitely waited too long to run this mornieg since it was already 84 and humid, but feel pretty good about this effort.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Fri Jul 06, 2018 8:28 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Wed (7/4)

3 mile Walk

Gym
Barbell Press
3X5 @ 75lb

5 Rounds -
10 Push Press @ 55lb
20 KB Swings @ 35lb
9 min

Thursday (7/5)

3 Mile Run/Walk - ran 3 min/ walk min most intervals but only one min the last mile - waited till later morning so it was pretty toasty.

Friday (7/6)

3 Mile Run - 10:46 avg
11:10
10:49
10:21

1 Mile cool down walk.

I was smart and started just after 7 this morning.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Sun Jul 08, 2018 10:18 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Saturday (7/7)

4 Mile Run
11:06
11:17
10:48
11:43

Walked 3 min in the 4th mile at various intervals.
1 Mile Cool down walk

Sunday (7/8)
Gym
Bench Press
5X3 @ 115lb

DB Bent Over Row
3X5/5 @ 45lb

DB Curls - 3 X 5/5 20lbs

Close Grip Bench Press - 3 X 10 @ 75lbs

15 Min Stretching

60 Min Walk - 3.25 miles

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Mon Jul 09, 2018 11:15 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Monday (7/9)

2 Mile Run

10:32
9:47

This might be my fastest 2 mile time at least since I've been an adult. I'm optimistic that if I keep after it, that I could go sub 20 without issue in cooler weather although temps weren't quite as warm as they are after 8am.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Wed Jul 11, 2018 9:24 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Wed (7/10)

3 Mile Run
10:43
10:44
10:00

May be my fastest 3 mile time - definitely paid to run before 7am, but it was still warm - pleased with the pacing.

Thursday(7/11)

TBDL
3X5 @ 165lb - easy

Barbell Press
3X5 @ 75lb - presses are starting to feel better

BW - 162 - still dropping.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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