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Log

Date Workout Score Ave Comments Action
04/24/20 2000m 8:13.4 2:03.3

Warm up

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04/23/20 v30c/2:00r...4 1,486m 1:43.7

30 cal row, 30 dumbbell thrusters x 4

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04/23/20 2000m 8:14.2 2:03.5

Warm up

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04/22/20 4x3000m/2:00r 48:47.8 2:01.9

3000m x 4’/ 2:00 rest, 2:02’@ 18 spm

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04/22/20 2000m 8:25.6 2:06.4

Warm up

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04/21/20 v1000m/2:00r...6 4,000m 1:53.6

1000m 2k + 12 @ 22spm,
800m2k + 9 @ 24spm,
600m 2k + 5 @ 26spm
400m 2k - 1 @ 28spm
200m @ 30spm
1000m 2k + 4 @ 22spm<…

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04/21/20 2000m 8:07.6 2:01.9

warm up

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04/20/20 3x10:00/3:00r 7,317m 2:03.0

3 x 10min(5:00, 3:00, 2:00)
Set 1 = spm 18/20/22 (2:08, 2:06, 2:04)
Set 2 = spm 20/22/24 (2:05, 2:03, 2:01)
Set 3 = spm22/24…

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04/20/20 2000m 8:18.2 2:04.5

warm up

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04/18/20 2000m 8:15.7 2:03.9

warm down

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04/18/20 6x1000m/2:00r 22:33.9 1:52.8

1000 x 6
2 @ 1:54, 2 @ 1:53, 2 @ 1:52
2 mins rest

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04/18/20 2000m 8:31.3 2:07.8

warm up

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04/17/20 7500m 30:50.6 2:03.3

7500m total, 1500m splits at: spm 18/22/26/22/18
18 @ 2K + 20(2:08)
22 @2K + 16(2:04)
26 @2K + 11(1:59)

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04/17/20 8:13.3 2,000m 2:03.3

warm up

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04/15/20 30:00 4,192m 3:34.6

30:00 AMRAP
Row 250m,
10 kb squats, deadlifts, swings,
Row 500m
1:00 rest

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04/14/20 4x800m/3:00r 11:30.2 1:47.8

4 x 800m / 3:00rest
2k rate (1:48)

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04/14/20 2000m 8:20.9 2:05.2

warm up

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04/13/20 8x1250m/2:30r 39:41.9 1:59.0

1250m x 8, alternate between 20/24 spm, 20's @ 2:00 and 24's at 1:59 average /500m.
2:30 rest after each.

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04/13/20 2000m 8:15.1 2:03.7

warm up

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04/10/20 v1000m/2:30r...5 4,000m 1:56.7

1000 @22spm 2k+12, 500m @28spm 2k, 1000m @22spm 2k+12, 500m @28spm 2k, 1000m @22spm 2k+12. rest 2:30 between each

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04/10/20 2000m 8:16.4 2:04.1

warm up

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04/09/20 3x1250m/3:00r 13:57.2 1:51.6

1250m x 3, 30spm @ 2k +4
3 mins rest after each

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04/09/20 8:17.9 2,000m 2:04.4

warm up

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04/08/20 10x200m/1:00r 6:34.4 1:38.6

200m x 10, 1 min rest, start 2k(1.48) -5, improve 1 sec each interval.

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04/08/20 2000m 8:18.8 2:04.7

warm up

 View workout