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Kenny Muse

Log

Date Workout Score Ave Comments Action
09/28/20 v1500m/r...3 4,500m 2:41.7

Attempt at 9000m, Failed after 4K, FM rowing
- 1500m, R18 @ 2:04
- 1500m, R20 @ 2:01
- 3000m, R24 @ 1:56
- 1500m, R20 @ 2…

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09/28/20 4:10 1,005m 2:04.7

warm up

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09/26/20 13:59.9 4,000m 1:44.9

250m, 500m, 750m, 1000m, 750m, 500m, 250m
Rest 1:30, 3:00, 4:30, 6:00, 4:30, 3:00
Pace 1:45(2K) Pete Plan

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09/26/20 8:10.9 2,009m 2:02.1

warm up

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09/25/20 30:00.0 7,823m 1:55.0

30 minute PB, SR26 @ 1:55

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09/25/20 4:02.5 1,008m 2:00.2

warm up

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09/24/20 3x2000m/3:00r 25:36.8 2:08.0

3 x 2000m, 3:00 rest
- 2:10
- 2:04
- 2:10

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09/24/20 5x1000m/r 21:01.8 2:06.1

5 x 1000m, SR18, no rest, warm up
- 2:07
- 2:06
- 2:05
- 2:06
- 2:07

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09/23/20 6000m 26:00.2 2:10.0

6000m, Pace 2:10

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09/23/20 4x2000m/5:00r 30:05.1 1:52.8

4 x 2000m, 5:00 rest, 2K + 8, Pete Plan

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09/23/20 8:16 2,013m 2:03.2

warm up

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09/21/20 25:54.2 7,000m 1:51.0

7 x 1000m, 3:00 rest(GA, 2K pace + 5-6 secs)
pace 1:51 for each

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09/21/20 4:03.3 1,013m 2:00.0

warm up

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09/20/20 v3750m/r...4 10,000m 1:58.9

10000 continuous,(FM rowing)
- 3750m, R20 @ 2:03
- 1250m, R26 @ 1:52
- 3750m, R22 @ 2:00(target 1:59)
- 1250m, R28 @ 1:50…

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09/20/20 4:12 1,015m 2:04.2

warm up

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09/18/20 3x2000m/3:00r 25:35.3 2:07.9

3 x 2000m, 3:00 rest
- 2:08.9
- 2:07.9
- 2:06.8

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09/18/20 4x1500m/3:00r 22:07.8 1:50.6

4 x 1500m, 3:00 rest (GA, start at 2K + 6, increase pace)
- 1:51
- 1:50
- 1:49
- 1:52.8(target 1:48)

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09/18/20 8:07 2,008m 2:01.4

warm up

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09/17/20 8x1000m/r 32:38.9 2:02.4

8000m, no rest
- 1K, SR18 @ 2:02
- 1K, SR22 @ 1:58
- 1K, SR 18 @ 2:02
- 1K, SR22 @ 1;58
- 4k, SR18 @ 2:05

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09/17/20 4:20 1,009m 2:08.8

warm up

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09/16/20 3x2000m/3:00r 25:34.1 2:07.8

3 x 2000m, 3:00 rest
- 2:10 av
- 2:03.5 av
- 2:10 av

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09/16/20 18:44.4 5,000m 1:52.4

5000m, tt.
SR28 @ 1;52.4

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09/16/20 4:04.5 1,012m 2:00.8

warm up

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09/16/20 4:41.6 1,015m 2:18.7

warm up

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09/15/20 6x1000m/r 25:05.7 2:05.4

6000m, no rest
Target 2:05 average.

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