Kenny Muse

Log

Date Workout Score Ave Comments Action
09/30/21 5:00 2,423m 2:03.8

warm up

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09/29/21 20:00.0 5,000m 2:00.0

5000m, R22

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09/28/21 5:00 2,259m 2:12.8

cool down

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09/28/21 40000m 1:21:31.3 2:02.2

Alternate, 5000 @ 4K +20, 5000 @ 4K +16

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09/28/21 5:00 2,227m 2:14.7

warm up

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09/27/21 5:00 2,210m 2:15.7

cool down

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09/27/21 10000m 21:27.2 2:08.7

10000m, no rest.

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09/27/21 v1000m/r...10 10,000m 2:02.9

Rate change every 1000m, 2;00 rest,
1000m, R20 @ 2:04,
1000m, R22 @ 1:59
1000m, R24 @ 1:55,
1000m, R22 @ 1:59,
1000m,…

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09/27/21 1000m 4:15.8 2:07.9

warm up

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09/25/21 5:00 2,331m 2:08.7

cool down

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09/25/21 v8:00/r...6 18,321m 1:57.8

3 x 12:00,
8:00 @ 4K + 14
4:00 @ 4K + 8
2:00 rest

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09/25/21 5:00 2,332m 2:08.6

warm up

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09/24/21 v4:00/r...12 7,210m 2:04.8

3 x 10:00,
Changes every 4/3/2/1, R40/42/44/46
2:06.2, 2:04.2, 2:01.2,
1:58.2)
Rest 2:30,
(Fell apart after 2x)

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09/24/21 1000m 4:15.3 2:07.6

warm up

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09/23/21 5:00 2,107m 2:22.3

cool down

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09/23/21 10000m 21:36.0 2:09.6

10000m, no rest.

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09/23/21 6x1500m/1:30r 36:13.4 2:00.7

6 x 1500, R22 @ 2:01, Rest 1:30

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09/23/21 1000m 4:12.8 2:06.4

warm up

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09/22/21 5:00 2,103m 2:22.6

cool down

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09/22/21 1:00:00 30,026m 1:59.8

60 mins, no rest

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09/22/21 5:00 2,236m 2:14.1

warm up

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09/21/21 v2000m/2:00r...5 8,000m 2:00.3

2000m/1500m/1000m/1500m/2000m (rest 2m)

R20/22/24/22/20.

Start at 2km plus 18 for the R20 and improve 3s and 5s respectivel…

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09/21/21 1000m 4:08.2 2:04.1

warm up

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09/20/21 10000m 19:58.7 1:59.8

10000m, no rest.

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09/20/21 5000m 20:23.4 2:02.3

5000m

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