Hamilton Eng

Log

Date Workout Score Ave Comments Action
02/01/18 9:19.5 3,000m 1:33.2

6x500

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01/31/18 1:08:04.0 18,000m 1:53.4

9x2k neg split

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01/30/18 1:20:00.0 22,179m 1:48.2

4x20’ AT

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01/29/18 1:30:00.0 24,263m 1:51.2

3x30’

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01/26/18 53:47.5 14,000m 1:55.2

7x2k

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01/25/18 37:00.8 10,000m 1:51.0

5x2k

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01/25/18 16:00.0 4,910m 1:37.7

8x2’ on 1’ off 6k-2 neg split

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01/24/18 1:15:00.0 20,149m 1:51.6

5x15’ step rates

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01/23/18 24:00.0 2,767m 4:20.2

8x40” rest

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01/23/18 5:20.0 1,925m 1:23.1

8x40” on 3’ off

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01/23/18 1:00:00.0 16,495m 1:49.1

3x20’ at set splits

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01/22/18 1:00:00.0 15,684m 1:54.7

6x10’ with drills on first 3

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01/20/18 9:24.9 3,000m 1:34.1

6x500 on 1’ off

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01/19/18 3:02.7 1,000m 1:31.3

4x250

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01/19/18 37:30.0 10,000m 1:52.5

5x2k

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01/18/18 20:00.0 5,750m 1:44.3

20’ test fly and die

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01/17/18 1:15:00.0 20,193m 1:51.4

5x15’ @ 6k+9

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01/16/18 12:00.0 531m 11:17.9

8x30” rest

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01/16/18 4:00.0 1,350m 1:28.8

8x30” on 1:30 off w/ 10 burpees

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01/16/18 20:00.0 899m 11:07.4

4x10’ rest

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01/16/18 40:00.0 11,543m 1:43.9

4x10’ set rates

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01/15/18 44:40.6 12,000m 1:51.6

6x2k @6k+9

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01/15/18 8:00.0 665m 6:00.9

8x10’ rest

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01/15/18 1:20:00.0 21,611m 1:51.0

8x10’ @ 6K+10

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01/13/18 21:00.0 6,188m 1:41.8

6x3:30 on 1:30 off

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