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Mike Pfirrman

Log

Date Workout Score Ave Comments Action
09/14/16 50:00.0 10,641m 2:20.9

Felt sore and tired today. Took it easy except a very brief sprint.

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09/13/16 53:38.9 7,598m 3:31.8

1500 X 5 / 5'
Goal was 1:55.7 (last round)

1500 / 1:55.3 / 28
1500 / 1:55.3 / 28
1500 / 1:54.9 / 28
1500 /…

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09/13/16 7:20.0 1,500m 2:26.6

Abbreviated W/U and C/D for the 1500 X 5 (no lifting before - try to get in a lift tonight).

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09/12/16 55:00.0 12,438m 2:12.6 View workout
09/11/16 42:05.1 4,000m 5:15.6

8 X 500m (last round was 1:46.1 Avg so I used that as a goal).

1:45.6 / 31
1:45.4 / 31
1:46.2 / 31
1:45.9 / 32
1:4…

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09/11/16 13:30.0 3,000m 2:15.0

W/U and C/D for 8 X 500m. Lifted around an hour before the row (at home).

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09/09/16 55:00.0 12,305m 2:14.0

Progressively faster. Probably went over UT2 (I'm sure I did) at the end.

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09/08/16 19:37.0 5,000m 1:57.7

Started out tough but probably because didn't warm up on rower. W/U today was lifting.

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09/08/16 5:05.0 1,000m 2:32.5

Really slow C/D to 5K timed today after lifting.

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09/07/16 55:00.0 12,300m 2:14.1 View workout
09/06/16 39:20.0 7,523m 2:36.8

PP Waterfall
Target was PB 5K (1:57.3) + 1 second = 1:58.3

11:45.8 / 3000 / 1:57.6 / 26
9:44.2 / 2500 / 1:56.8 / 26
7:…

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09/06/16 9:15.0 2,000m 2:18.7

W/U and C/D for Waterfall.

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09/05/16 40:00.0 8,666m 2:18.4 View workout
09/04/16 34:28.2 4,075m 4:13.7

PP 4 X 1000 (speed work W3D1)

Goal is 2K PB pace (1:49.7 for me)

3:37.0 / 1000 / 1:48.5 / 30
3:35.8 / 1000 / 1:47.9 / 2…

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09/04/16 14:30.0 3,000m 2:25.0

W/U and C/D for 1000 X 4. Lifted before and took around 40 minutes between lifting and rowing.

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09/02/16 55:00.0 12,287m 2:14.2

Felt OK today. Lower back a little sore but good.

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09/01/16 19:57.7 5,000m 1:59.7

Struggled just to come in under 20. Directly after lifting. Wasn't even sure I was going to finish. Gutted it out. Guy was on ro…

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09/01/16 4:45.0 1,000m 2:22.5

C/D from 5000m (directly after lifting).

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08/31/16 45:00.0 9,870m 2:16.7

Had to cut a bit short with work. Was feeling a bit tight today too.

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08/30/16 51:01.1 8,074m 3:09.5

Target (last PP 2000 X 4) was 1:56.8

7:47.2 / 1:56.8 / 28
7:47.0 / 1:56.7 / 28
7:45.1 / 1:56.2 / 28
7:41.8 / 1:55.4 /…

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08/30/16 9:30.0 2,000m 2:22.5

W/U and C/D from 2000 X 4 (2nd W PP)

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08/29/16 50:00.0 10,895m 2:17.6

Had to cut short today. Got a phone call right before lunch. A bit tight today from yesterday's pyramid.

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08/28/16 38:10.0 4,140m 4:36.5

PP Speed Pyramid work.

Goal was roughly PB 2K - crushed that...

250 / 1:46.6 / 32
500 / 1:47.6 / 30
750 / 1:46.9…

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08/28/16 13:45.0 3,000m 2:17.5

2K m W/U and 1K C/D for Speed Pyramid. Lifted this morning but had a good hour break between lifting and rowing.

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08/26/16 55:00.0 12,322m 2:13.9

Took a couple of quick breaks. Not too hard.

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