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day #1 - run on the beach until I think I won't be able to make it home... then run back home.
day #2 - rowing machine at the gym - 4 sets of 1500 meters at race pace, preceded by a 2 minute warmup and followed up with a 3 minute cool off.
day #3 - combat room - punching bags until my hands hurt or for an hour and a half, whichever comes first.
day #4 - bike 80 miles or so
other 3 days of the week I take off...
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