3x500+3'r 1:42.3/54.6/5.4 (35/31/28) [HG8.0/165f2] mfp**

Warmdown

1:58.2/6/2:08.6/7.5 poor

4x250+90"R 45.0/9.7/52.2/5.8 = 1:34.7/48.0 (41/35/31/35) [HG8.0/165f2] mfp**

2:00.5/5.1//7.2/6.5/2/9/7.5/6.9/4.5=10:24.4/32.0 (29///////8//7) [HG8.0/165f2] 83.5kg mfp***

5x30"+1'R 167/3/58/0/42 [8.0/165!!f2] (42/40/38/40/39) mfp***

30minHD interrupted. 508/492/58/54/57/59+314/79.4'

1:56.4/2:06.8/7.4/12.7/11.8/12.1/12.5/12.3/11.0/04.9 = 10:35.1/52.8 [HG8.0f2] (28/7///6/7//6/7/8) mfp***

1:56.8/58.5/2:03.1/07.4/12.7/11.9/11.2/10.4/10.7/01.8 = 10:18.5/46.0 8:05.8/2k [HG8.0f2] (29//8/7//6//7/6/8) mfp***

Warm up for strength work. MCHS
3×10@9x leg ext explosive

1:57.7/2:01.9/7.4/6.9/2/4.8/5/5.4/3.1/1:58.1 = 3:59.6/4:14.3/11.0/09.9/01.2 = 10:20.1/15.9 (28//7//8//7///8) [HG8.0f2] mfp*** 82.1kg

1:59.6/2:05.3/10.5/2.3/0.4/08.2/6/7.8/4.7/1.0 = 10:38.1/0.3 [HG8.8f2] (29//8/7/8/7///8//) mfp***

487/6/5/74/0/1/2/66/73/2//3/2/1/99 = 2402/354/87 (29/30//29/30/29/30//29/8/9////30) mfp*****

480/79/4/1/4/68/73/66/70/66/7/4/1/73/94 = 2378/43/59 (29//30//29///8/30/28/9/8///9) mfp*****

471/3/2/54/7/5/63//8/5/0/58/7/70/62 =2327/14/27 (29//30//29/////8//9/8//9) [HG8.0/160f2] mfp*****

2:03.9/4.0/6.8/12.4/09.0/11.8/10.2/09.2/0/8.7/9.2/1.4 = 8:27.1/40.2/28.3 = 12:47.9/7 [HG160/8.0f2] (29////31/30/29/30/////) mfp**** 82.2k…

5x1'+2'R
307/296/73//2 = 1421

19.7/1/21.2/2.6/5 [MCbk7.1/167f2] (34/8/1/2//) 81.2kg

46.0/3/7.3 + 42.3/150m 84.5kg

5kHD

[192/8.0f2]