Activity Route: – Elev. Avg: 6349 ft Location: Homewood, CA, Elev. Gain: +600 ft Date: 06/13/09 Up/Downhill: [+1279/-679] Time: 04:31 PM Difficulty: 4.6 / 5.0   Weather: Cloudy   52 F temp; 65% humidity   52 F heat index; winds SSW 14 mph Performance Distance: 10.00 miles Time: 1:27:07 Speed: 6.9 mph Pace: 8' 43 /mi Calories: [...]

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Brain Rule #7: Sleep View more Microsoft Word documents from Mark Pearson.

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Here it is: Warm-up: ~10 minutes – get sweaty 500 m row or 400 yd run 21-18-15 reps of: Dumbbell Burpee to Clean To Push Press Pull-ups 500 m row or 400 yd run 12-9-6 reps of  Dumbbell Burpee to Clean to Push Press Pull-ups 500 m row or 400 yd run Stretch

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