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Andy's Training

Friday, November 23, 2012

3 mile run (Tempo)

Mile 2 tempo 7:38

Posted by Andy at 10:04 AM

Labels: 3 Mile Run, Tempo Run

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Upcoming Races

5 Feb - Natural Bridge Caverns Trail Run (http://www.redemptionrp.com/2012/NBCTrailRuns)
25 Feb - Wild Wendigo Adv Race http://www.toocoolracing.com/wendigo.html
10 Mar - Eco-Lonestar Adventure Race http://www.terrafirmaracing.com/view.asp?id=25
19 May - Spartan Sprint (www.spartanrace.com)

Current Max Lifts and Run Times

APFT (17 Jan 12)

Push-ups 71
Sit-ups 72
2 Mile Run 14:49
Total: 276

Bench Press: 250 lbs (23 Oct 11)
Overhead Squat: 115 x 5 (26 July 11)
Deadlift 335 x 1 (2014)
Power Clean: 205 (2012)
Snatch 135 x 3 (23 Jan 12)

Workout Goals

Push-ups: 80
Sit-ups: 90
2-mile run: 12:30

5k < 20:00
5 miles 35:00

Bench Press 275lbs
Front Squat 200lbs
Hang Clean 225lbs

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Andy

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