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Alex Markowski

Log

Date Workout Score Ave Comments Action
02/06/19 10:00.0 2,333m 2:08.5

Warmup for weights

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02/05/19 58:51.2 14,005m 2:06.0

8:00 warmup, 9x5:00/1:00r of work, 500m cooldown

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02/04/19 59:23.0 14,013m 2:07.1

10:00 warmup, 48:30 of work, 600m cookdown

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02/02/19 1:12:08.0 17,634m 2:02.7

10:00 warmup, 1-5k SS 2:00.2 (very good, especially with hiccup on 4k), 2:01 cooldown

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02/01/19 10:00.0 2,325m 2:09.0

Warmup for weights

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01/31/19 1:11:20.8 14,191m 2:30.8

10:00 warmup, 4x12:00/2:00r, 300m

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01/30/19 8:00.0 1,866m 2:08.6

Warmup for weights

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01/29/19 1:10:01.1 15,055m 2:19.5

10:00 warmup, 6x8:00/1:00r of work, 700m cooldown

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01/28/19 1:05:07.0 15,016m 2:10.0

10:00 warmup, 3x15:00/2:00r of work, 800m cooldown

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01/26/19 51:00.0 11,190m 2:16.7

10:00 warmup, 3x3k/1:45r of work, 1:00 cooldown

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01/25/19 1:02:00.0 6,715m 4:36.9

10:00 warmup, 3x12:00/5:00r 10 cal 20 squats 5 erg pikes, 1:00 cooldown

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01/24/19 1:00:00.0 12,680m 2:21.9

10:00 warmup, 2x10:00/2:00r of work, 5x4:00/1:00r of work, 1:00 cooldown

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01/23/19 58:31.4 13,536m 2:09.7

10:00 warmup, 3x15:00/1:00r SS feet out/in, 1:31.4 cooldown

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01/22/19 1:06:33.0 14,234m 2:20.2

10:00 warmup, 3x15:00/3:00r, 2:33 cooldown

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01/21/19 55:00.0 13,377m 2:03.3

10:00 warmup, 45:00 of work

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01/19/19 53:06.5 12,501m 2:07.4

10:00 warmup, 10k SS (work on steady state), 2:00 cooldown

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01/17/19 1:04:21.6 13,144m 2:26.8

10:00 warmup, 10:00x3:00r feet out 2k+10, 2x16:00, 3:21.6 cooldown

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01/16/19 58:26.6 12,797m 2:17.0

10:00 warmup, 1-4k SS, 2:00 cooldown

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01/15/19 1:05:39.0 14,056m 2:20.1

10:00 warmup, 3x15:00/3:00r of work, 1:39 cooldown

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01/14/19 55:00.0 13,222m 2:04.7

10:00 warmup, 30:00 of work, 10:00 of work, 3:00 of tech, 2:00 cooldown

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01/05/19 14359m

10:00 warmup, 3x4000m/1:30r easing back in, 1:00 cooldown

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12/23/18 20102m

Standard 10:00 warmup, 1k 2k 3k 4k 3k 2k 1k @SS, 9:00 cooldown

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12/21/18 59:51.1 12,305m 2:25.9

8:00 warmup, 10k SS (new SS PR of 1:59.5), 2:00 cooldown

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12/18/18 6:40.4 2,000m 1:40.1

2k test. PR!!! Exactly where I wanted it! Keep middle 1k closer to goal split

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12/18/18 13:00.0 3,040m 2:08.2

Warmup, starts, cooldown

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