mon 200p 800c
tues 200p 700c curls
weds 9 miles track workout 2 mile, 400 rest, 4x4, 200 rest. 1148 (609/539) 76 76 74 71. 200p 500c doorway pullups 5x10
thurs 3 miles 100p 400c
fri 7 miles 200p 700c dips
sat 200p, 700c, doorway pullups 4x12, shrugs
sun 13 miles 200p 600c
totals 32 miles 1300p 4400c
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