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Mike Pfirrman

Log

Date Workout Score Ave Comments Action
02/28/17 8:00.0 1,965m 2:02.1

2nd interval set today. Did 2 X 8'.

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02/28/17 8:00.0 2,000m 2:00.0

Did a 8 minute 2K interval after a very hard lift. Did heavy dumbbell clean and presses. Lots of pushups, squats, KB rows and presses.…

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02/28/17 4:30.0 1,000m 2:15.0 View workout
02/27/17 50:00.0 11,393m 2:11.6 View workout
02/26/17 0:02.0 634m 0:01.5

Did a 20 seconds max X 6 workout. Basically the Ed McNeeley workout.

Time / meters / watts / SPM
20 sec / 106 / 417 / 39

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02/26/17 4:40.0 1,000m 2:20.0 View workout
02/24/17 50:00.0 11,360m 2:12.0 View workout
02/23/17 4:30.0 1,000m 2:15.0

C/D for lifting and 4 X 1000

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02/23/17 22:00.0 5,000m 2:12.0

Did a 4 X 1000 basically.
1000 @ Damper of 8
1000 @ Damper of 6
1000 @ Damper of 5
1000 @ damper 4.5 or so

Kept…

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02/23/17 4:30.0 1,000m 2:15.0 View workout
02/22/17 45:00.0 10,289m 2:11.2 View workout
02/22/17 4:45.0 1,000m 2:22.5 View workout
02/21/17 5:00.0 1,278m 1:57.3 View workout
02/21/17 1:55.0 500m 1:55.0 View workout
02/21/17 3:48.0 1,000m 1:54.0

Wanted to do 5 minutes (3:30 rest) X 3. Ended up doing a faster 1000m, then a 500m, then 5 full minutes.

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02/21/17 6:40.0 1,500m 2:13.3 View workout
02/20/17 45:00.0 10,188m 2:12.5 View workout
02/19/17 1:46.4 500m 1:46.4 View workout
02/19/17 1:44.4 500m 1:44.4 View workout
02/19/17 9:10.0 2,000m 2:17.5

Did a WU, heavy high rep lift, then 2 X 500, then a rowing / stairmaster CD.

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02/17/17 50:00.0 11,400m 2:11.5 View workout
02/16/17 4:05.0 1,000m 2:02.5 View workout
02/16/17 3:51.0 1,000m 1:55.5 View workout
02/16/17 3:48.0 1,000m 1:54.0 View workout
02/15/17 50:00.0 11,606m 2:09.2

Did this row @ 21 SPM. A lot of it was at 21 SPM. Slower and harder.

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