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Erik's 2013 Training Book

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Re: Erik's 2013 Training Book

Post by itlives on Sun May 19, 2013 8:09 pm

Erik, would you put a link (in your sig line) to the tough mudder workout. I know a lot of these things are from it and I don't remember what they are.
It would be easy to look it up that way.
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Re: Erik's 2013 Training Book

Post by Erik on Sun May 19, 2013 10:50 pm

itlives wrote:Erik, would you put a link (in your sig line) to the tough mudder workout. I know a lot of these things are from it and I don't remember what they are.
It would be easy to look it up that way.

I will. As soon as I remember how to put in the sig. :)

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Re: Erik's 2013 Training Book

Post by itlives on Sun May 19, 2013 11:11 pm

Just post it and I'll put in your sig line. (I think I have the POWER!) :mrgreen:
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Re: Erik's 2013 Training Book

Post by Erik on Mon May 20, 2013 10:16 pm

itlives wrote:Just post it and I'll put in your sig line. (I think I have the POWER!) :mrgreen:

Here it is: [You must be registered and logged in to see this link.]

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Re: Erik's 2013 Training Book

Post by itlives on Mon May 20, 2013 11:54 pm

Can't do it. All you have to do is go to the top of this page and click "profile" then click "signature" . If you want it in the center of the page you put
at the beginning and
at the end.
Or just blow it off and tell me when I ask again :laugh1:
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Re: Erik's 2013 Training Book

Post by itlives on Mon May 20, 2013 11:55 pm

Now that's funny! I was trying to show you how to do it, and it did it. I don't know how to make it show up and NOT work. duh....
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Re: Erik's 2013 Training Book

Post by Dave on Tue May 21, 2013 1:34 am

Done. From now on when you post that link should be in your sig.
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Re: Erik's 2013 Training Book

Post by Erik on Tue May 21, 2013 10:20 am

Dave.cyco wrote:Done. From now on when you post that link should be in your sig.

Thanks, Dave!

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Tuesday - Mini-mudder

Post by Erik on Tue May 21, 2013 10:25 am

I've got my little girl with me this week, so my workout time is limited.

Warm-up: Joint circles, 50 each jumping jacks, knee to elbow, alternating toe touch

2 minute shoulder jacks
1 minute pushups
2m skate
1m front squat (2x50lb dumbbells)
2m ski jumps
1m slippery mountain climber

1m break

2m cargo climbers
1m horizontal rows
2m high knees
1m clean and press (2x40lb dumbbells)
2m quick feet
1m crawl-outs

1m break

2m tire run
1m feet up pike pushups
2m swamp stomps
1m lunges w. 50lbs
2m leap frogs
1m chin ups

1m break
2m mountain climbers
1m squat and press (2x40lb dumbbells)
2m step ups
1m USA dips
2m cargo clibers
1m plank

And that's all she wrote. Feeling slightly better about it, but it's still not where I want it.

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Thursday - Workout

Post by Erik on Thu May 23, 2013 10:41 am

Did something to my foot on Monday, dammit, o have to stop anything that jolts, so no workout yesterday, and no bouncing movements today (which means no cardio in the workout)

So I did:

3x
5 clean and press (2x40lb dumbbells)
5 pull ups
5 squats (2x 50lb dumbbells)
5 R single snatch
5 L single snatch

3x
5 high pulls
5 renegade rows, 2 pushup, w. 2x40lb dumbbells
5 front lunges w. 50 lbs
5 shoulder press (2x50lb dumbbells)
5 back lunges w. 50 lbs

Then I had to take my little girl to school, then came back and did:

3x
5 thrusters (2x40lb dumbbells)
5 5-second hang plus chin up
5 deadlifts (2x50lb dumbbells)
5 L woodchoppers w. 40lbs
5 R woodchopper w. 40 lbs

As a note, I am never doing high pulls again. I could feel my shoulders breaking on them, and not in a good way.

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Re: Erik's 2013 Training Book

Post by itlives on Thu May 23, 2013 11:46 am

Hi-pulls -
That's probably smart!
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Sunday - Intervals

Post by Erik on Sun May 26, 2013 10:30 am

Foot is healed and I am back!

Warm-up: jog to track (about .75 km)

6 x 800m intervals

Goal time: 4:00/800m (to prep for a 5:00/km running speed)

Actual time: 3:30/800m (approximate)

Not bad at all for a first time out. Really felt it in the last interval, but that may have been dehydration. Next time I'll bring my water bottle.

Following advice from one running site, I did 4:00 rest between each interval. Felt like too long. Next time I'm planning 7 intervals with 2:00 rest between.

Because I can't run every week (have small child in house, must take care of her) here is my current running program:

Sunday: Intervals
Tuesday: 10 km Fartlek
Thursday: Hills
Saturday: Distance (working up to 20 km)
Monday 10 km easy

Starting in July I'll be able to do more road-work when my girlfriend moves in with me (saving money through communal living!)

The mudder course here is 10-12 miles (16-19 km) over hills at a ski resort. Should be all sorts of not fun.

Those of you who do far more running than I do: advice?

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Re: Erik's 2013 Training Book

Post by Dave on Sun May 26, 2013 2:49 pm

I've always been leery of high pulls myself, but I've done some with a super light barbell this weekend just to play around, and they didn't feel too bad. I would take Kirk shrugs over those any day though.


Last edited by Dave.cyco on Tue May 28, 2013 3:04 pm; edited 1 time in total
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Monday Workout

Post by Erik on Mon May 27, 2013 10:10 am

A lovely morning for pain and misery:

Warm-up: joint circles, 50 each jumping jacks, knee to elbow, alternate toe touches

1 minute per exercise, 10 seconds to switch, 1 minute rest between rounds. 2x means do the exercise for 2 minutes

Round 1:
2x shoulder jacks
Chin ups 15+4
Squats 17
Slippery mountain climbers 23
2x skates
Pushups 42+9
Clean & press (2x40lb dumbbells) 6
Plank knee/x-knee to elbow 4
2x ski jumps

Round 2:
2x cargo climbers
pull ups 10
Front squats (2x50lb dumbbells) 10
Mason twists 36
2x high knees
Horizontal rows 30
deadlifts (2x50lb dumbbells)
Plank supermans 5
2x quick feet

Round 3:
2x tire run
towel pull ups 3
squat and press (2x40lb dumbbells) 5
V-sits 17+5
2x swamp stomp
renegade rows,2 push-up (2x50lb dumbbells) 3
Alternating single snatch 50lbs 3
Contralateral hand to foot 6
2x step ups

Round 4:
2x leap frogs
bar hang 33 seconds
Front lunge w. 50 lbs 12
Crawl outs 10
2x mountain climbers
shoulder press (2x50lb dumbbells) 6
back lunge w. 50 lbs 10
Plank 1 minute
2x quick feet

Closer: shadowboxing (3 move combinations) and burpees
30s left lead
30s right lead
30s burpees
30s rest
x10

Total: 55 burpees

Stretch

Not bad at all, considering my legs are still sore from yesterday's intervals. My numbers are not where I would like, but nothing seriously hurts, so I'll call it a win. Let's see how it all shakes out on Wednesday when I do it again.

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Re: Erik's 2013 Training Book

Post by itlives on Mon May 27, 2013 12:42 pm

That looks like you were feeling real good today!
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Re: Erik's 2013 Training Book

Post by Erik on Mon May 27, 2013 2:22 pm

itlives wrote:That looks like you were feeling real good today!

I was indeed. The interesting thing will be seeing how I feel tomorrow! :mrgreen:

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Re: Erik's 2013 Training Book

Post by itlives on Mon May 27, 2013 4:00 pm

I'd venture to say, if not sore, at least body tired!
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Re: Erik's 2013 Training Book

Post by Erik on Mon May 27, 2013 11:41 pm

itlives wrote:I'd venture to say, if not sore, at least body tired!

The sore has vanished, which is nice. That said, I've spent the evening at home with all the symptoms of heat stroke, which is odd, given that it's not been that hot at all. Trying to figure out what the hell that's about.

Tomorrow's run will let me know if I'm actually recovered, or just kidding myself. :)

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Tuesday - Running

Post by Erik on Tue May 28, 2013 8:38 am

A lovely morning of light rain to run in.

Distance: 10.46 km

Time: 1:02:37

Pace: 5:59/km

Crappy pace. Still, I made the distance, and that's the first time at 10 km for a long, long time. Tomorrow is another workout, then on Thursday, it's hills! Wheeee.....

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Re: Erik's 2013 Training Book

Post by Glinda on Tue May 28, 2013 9:05 am

Still- you did it! How long has it been since you last did a run that long?

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Re: Erik's 2013 Training Book

Post by Erik on Wed May 29, 2013 11:19 pm

Glinda wrote:Still- you did it! How long has it been since you last did a run that long?

A long time. Possibly a year. Wow.

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Wednesday Workout

Post by Erik on Wed May 29, 2013 11:24 pm

It's been one of those days. No energy from the get-go and the darn battery on my car died. Argh. That was $125 I could have spend someplace better.

So, since I had no energy for a real workout, I did:

5 clean and press (2x40 lb. dumbbells)
5 renegade rows (2x40 lb. dumbbells)
5 chin ups
x5

Did the first 3 sets of renegade rows with one pushup, the last two with two pushups.

Then did the plank core test:

60s plank
15s plank with L. arm in the air
15s plank with R. arm in the air
15s plank with L. leg in the air
15s plank with R. leg in the air
15s plank with R. arm and L. leg in the air
15s plank with L. arm and R leg in the air
30s plank

Ow. Ow, ow, ow. Ow. Haven;'t done that in a while. Had to stop 3 times, starting when the R. arm was up. Argh. Wel, it let's me know what I need to improve.

Tomorrow morning: hill runs. Whee...

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Re: Erik's 2013 Training Book

Post by Dave on Wed May 29, 2013 11:33 pm

Rotating planks - awesome! Definitely a good way to end the session. :up:
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Re: Erik's 2013 Training Book

Post by itlives on Thu May 30, 2013 12:10 am

Agreed! I'll have to use that soon!
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Re: Erik's 2013 Training Book

Post by Erik on Thu May 30, 2013 8:35 am

Dave.cyco wrote:Rotating planks - awesome! Definitely a good way to end the session. :up:

Thanks. It's a nasty one. :mrgreen:

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THursday - Hills

Post by Erik on Thu May 30, 2013 8:50 am

I love hills. Really. No, really.

Warm-up: 2.1 km bike ride to hill.

Hill: 210 metres (how's that for a coincidence?)

Run up
Walk down
Run up
Run down
x5

Every 4th run up was a sprint.

The intent was to do 12, but I only had time for 10. Next time, I'll get out there faster, also, next time I will run down on each one.

Next run is a distance run over hilly terrain (hello, High Park!) on Saturday. Wish me luck!

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Saturday Cross-country

Post by Erik on Sat Jun 01, 2013 11:16 am

Missed yesterday's workout due to insomnia. Today it was more about scoping out a route than actually running. Got lost a few times, but I think I've figured out where I'm going to for next time. Total running time about 53 minutes, distance less than 7 km, I think, but now I have a path and a plan, and next time I should do two laps of the trails I've picked out.

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Re: Erik's 2013 Training Book

Post by Glinda on Sun Jun 02, 2013 10:31 am

That is a good workout run. And you will do great in tomorrow's run. I know you're worried about some of the interruptions in your workouts, but I wonder (judging from some of my own enforced rest days recently) if its part and parcel of ramping the body up from moderate training to a more intense form.


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Tuesday - Mudder Style

Post by Erik on Tue Jun 04, 2013 10:27 am

Two days off due to wrist and insomnia. May have the insomnia figured out, but we'll see.

Today:

Joint circles

2m shoulder jacks
1m clean and press (2x40lb)
2m skates
1m pushups
2m ski jumps
1m turkish get ups

1m break

2m cargo climbers
1m squat (2x50lb)
2m high knees
1m chin ups
2m quick feet
1m alt. side plank w, hip dip

1m break

2m swamp stomp
1m lunges (2x40lb)
2m tire run
1m horizontal rows
2m step ups
1m dips

1m break

2m mountain climbers
1m squat & press (2x40)
2m leap frog
1m towel pull ups
2m quick feet
1m plank

stretch

Not bad. Could be better.

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Re: Erik's 2013 Training Book

Post by itlives on Tue Jun 04, 2013 10:49 am

My foot falls asleep sometimes, I wonder if it's because of insomnia? :toothy:
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Re: Erik's 2013 Training Book

Post by Erik on Tue Jun 04, 2013 11:59 am

itlives wrote:My foot falls asleep sometimes, I wonder if it's because of insomnia? :toothy:

I will not dignify this reply with a reply....

Except that I just replied to your reply with this reply which means I replied.

Drat.

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Re: Erik's 2013 Training Book

Post by itlives on Tue Jun 04, 2013 12:21 pm

:facepalm: Sorry ......JK

:roflol2:

:bolt:
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Re: Erik's 2013 Training Book

Post by Dave on Tue Jun 04, 2013 4:17 pm

:lol!:
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Thursday - Mudder Style

Post by Erik on Thu Jun 06, 2013 9:27 am

Another missed Wednesday workout due to not sleeping. This time, though it was late-night inspiration instead of WHY CAN'T I SLEEP!!! The new book is coming along nicely.

This morning, I got up! On time! And did this!

Joint circles

2m shoulder jacks
1m clean and press (2x40lb)
2m skates
1m pushups
2m ski jumps
1m turkish get ups

1m break

2m cargo climbers
1m squat (2x50lb)
2m high knees
1m chin ups
2m quick feet
1m alt. side plank w, hip dip

1m break

2m mountain climbers
1m squat & press (2x40)
2m leap frog
1m towel pull ups
2m quick feet
1m plank

1m break

2m swamp stomp
1m lunges (2x40lb)
2m tire run
1m horizontal rows
2m step ups
1m dips

stretch

On the amusing side of things, I finished round 4 and was feeling very good about myself, right up to the point where I realized I missed round 3. Whoops. So I went back and did round 3. Not so much with the feeling good after that.

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Re: Erik's 2013 Training Book

Post by Glinda on Thu Jun 06, 2013 9:32 am

But you did do all four rounds, so you can still be proud of your workout!

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Re: Erik's 2013 Training Book

Post by Dave on Thu Jun 06, 2013 3:26 pm

Seconded!
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Re: Erik's 2013 Training Book

Post by itlives on Thu Jun 06, 2013 3:44 pm

And, your wrist wasn't asleep!
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Re: Erik's 2013 Training Book

Post by Erik on Fri Jun 07, 2013 10:31 am

itlives wrote:And, your wrist wasn't asleep!

:duh:

:neener:

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Sunday - intervals

Post by Erik on Sun Jun 09, 2013 4:20 pm

Off to the track for another round of fun and games here in Happyland! :shocked:

Warm-up: Run to the track

8x800m Intervals: 3:30 to run, 3:30 to recover. Times:
3:35
3:19
3:28
4:34*
3:27
3:33
3:33
3:52

Guess which one all the energy left my body on?

Took a 5 minute break after *, because I was simply non-functional. Interesting. Still, made the eight of them. Good enough.

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Re: Erik's 2013 Training Book

Post by itlives on Sun Jun 09, 2013 7:18 pm

It's amazing what a nap will do for someone your age. Good come back!
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Re: Erik's 2013 Training Book

Post by Erik on Sun Jun 09, 2013 11:11 pm

itlives wrote:It's amazing what a nap will for someone your age. Good come back!

Nap? :roll:

I said "break!" :D

Wish it had been a nap, but I was too busy feeling ready to vomit to sleep.

Plus, the other people at the track would have looked at me oddly: :|

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Re: Erik's 2013 Training Book

Post by itlives on Sun Jun 09, 2013 11:21 pm

:lol!: Just me thinking if it were me, that break would've turned into a nap - :bed: :beardy:
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Tuesday - 10 km puddle run

Post by Erik on Tue Jun 11, 2013 8:48 am

It rained all last night. I was expecting to be running in the rain this morning, but instead had to content myself with half the trail I run on being covered in puddles. Some of them were deep. Got soaked up to my shins and splashed up to my arms. Wet, cold, fun.

Distance: 10.46 km

Time: 58:52 (last: 1:02:37)

Pace: 5:37/km (last: 5:59)

A nicely improved pace. The next goal will be to get it under 5:30/km

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Re: Erik's 2013 Training Book

Post by itlives on Tue Jun 11, 2013 9:37 am

Erik wrote: Wet, cold, fun.

If you lived down here those three words would make more sense ! :scratch:

It's no wonder you Canadians are so freaking tough. Nothing stops you! Good job Erik!
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Thursday - Hill Training

Post by Erik on Thu Jun 13, 2013 8:56 am

I love hills even more, this time!

Temp: 16C with light rain



Warm-up: 2.1 km bike ride to hill.

Hill: 

210 metres


Run up, jog down x3
Sprint up, walk down x1

2 minute break
x3


Nice. Felt good, surprisingly enough, and I had time for all 12 trips up the hill as planned.


Must remember to bring water, next time.


I wonder if I could manage 16 times up the hill, if I get out there a little sooner. Hmmm...

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Saturday - Park Run

Post by Erik on Sat Jun 15, 2013 11:35 am

Spending an evening hanging out with my friends is one of the joys of my life. Especially on a Friday night. You know, that night before I do my long run?

So, on 4 hours sleep, I did:

Warm-up:  4.5 km bike ride to park, followed by a dynamic runner's warm up.

Trail/street run through the park: 6 km of hills and trails, interspersed with concrete x2

Lap 1: 36:40
Lap 2: 39:36

Stretch

4.5 km bike home.

Not bad times at all.  The goal next one is to run it smoother, and to know the path a little better.  There's some more hill-trails in there I could be running, just to make it suck that much more.

And the real fun of today will be seeing how much pain I'm going to be in tomorrow morning.

NOTE: Just did a weigh in. Before the run I was 214. After, I was 208. I have much rehydrating to do!

Erik
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Sunday

Post by Erik on Sun Jun 16, 2013 7:44 am

It is 6:45 a.m., 17C, pouring rain, chance of thunderstorm.  I am now going to go workout in the park.

And I am writing this because if I didn't say publicly I was going to do it, I'd be really, really tempted to hide inside at home in this weather.

See you in an hour or so.

Erik
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Sunday in the Park - with rain

Post by Erik on Sun Jun 16, 2013 9:27 am

We're supposed to get 10 mm of rain this morning. I think I brought home half of it :).

Warm-up: Joint circles, 50 each jumping jacks, knee to elbow, alternating toe touch.

Round 1: Field
2 minutes burpees
1 minute pushups
2m skates
1m clean and press (2x40lbs dumbbells)
2m ski jumps
1m belly crawl

1m to haul weights to next station
1m rest

Round 2: Playground
2m 10-count bodybuilders
1m chin ups
2m high knees
1m front squats (2x40lbs dumbbells)
2m quick feet
1m Contralateral hand to foot

1m to haul weights to next station
1m rest

Round 3: Tarmac
2m cargo climbers
1m HSPU/pike pushups
2m tire run
1m lunges (2x40lbs dumbbells)
2m step ups
1m crawl-outs

1m to haul weights to next station
1m rest

Round 4: Field
2m burpees
1m spiderman pushups
2m skates
1m squat and press (2x40lbs dumbbells)
2m qucik feet
1m bear crawl

1m to haul weights to next station
1m rest

Round 5: Playground
2m 10-count bodybuilders
1m jumping pull-ups (solar plexus to bar)
2m leap frogs
1m deadlift (2x40lbs dumbbells)
2m tire run
1m high plank supermans

1m to haul weights to next station
1m rest

Round 6: Tarmac
2m swamp stomp
1m shoulder press (2x40lbs dumbbells)
2m mountain climbers
1m squat jumps
2m burpees
1m high plank hold

And then I dragged my drowned rat self back into the house, toweled off, and wrote this.

It was sort of fun, but mostly misery because, as those who follow this log know, I haven't really worked out (other than running) since Thursday of last week.  That said, this week I'm hoping to kick the insomnia and actually get some sleep, and with it, some more workouts in.

Now I must clean the house. It's father's day and I'm spending the afternoon with my little girl. Yay! :mrgreen:

Erik
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Re: Erik's 2013 Training Book

Post by itlives on Sun Jun 16, 2013 9:43 am

Good wet workout, Erik! Have some fun with your progeny!
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Re: Erik's 2013 Training Book

Post by Glinda on Sun Jun 16, 2013 9:49 am

You did a great job on a miserable day. Good Mudder training!

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Re: Erik's 2013 Training Book

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