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bridgepro

  1. AM Swim,PM bike/run

    500 WU
    3x(200,100)
    6x150
    250,100,250 Pulling
    6x100 Kicking
    1 hour stretching and weight lifting.

    11:30 bridge game.

    Rode CompuTrainer
    Unionbay Rollarcoaster for warm-up 1mi.
    Coors Morgul-Bismark 13mi.
    5 minutes easy spinning.
    Ran 31 min. easy after yesterday's speedworkout on the track in the morning rain with 45 degree tempertures, doing 12x400@3min.
    With the warm-up ad warm-down about 1 hour on the track.
    In the afternoon rode trainer doing intervals.
    12( .3mi. on 3% grade)@1:40 this is 20 min.
    8x(.5mi. on 2% grade)@2:30 this is 20 min.
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