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Log

Date Workout Score Ave Comments Action
12/01/08 12500m

AM: 2.5k wu, 8x1k @ 1:44.4 avg. 1k cd, 112 drag

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11/30/08 19:39.0 5,000m 1:57.9 View workout
11/30/08 1:19:23.0 20,000m 1:59.0

AM: 25 25 30 In DE YMCA @ Mount Lebanon Rd.

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11/27/08 0m

5k Turkey Trot: 18:30, 1st mile: 5:32 and then upper body shut down.

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11/26/08 4:00.0 1,000m 2:00.0

1k wu, Weights: Pullups: 4x7, UpRows: 3x6, Rows: 4x6, DumbRows: 3x7, Bench: 3x8@135, Curls: 3x8@50lbs

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11/26/08 1:00:00.0 15,138m 1:58.9

AM: 20' 20' 20'

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11/25/08 10500m

PM: 2k wu, 2x4k @ 1:47.2 (14:17.8), 1:48.2 (14:25.9) Felt wasted and had to leave to go to KSU game

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11/25/08 1:00:10.0 15,000m 2:00.3

AM: 20' 40' SPM: 22

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11/24/08 12000m

PM: 2k wu, 8x1k @ 22SPM @ 1:45.7 average, 1k cd. 114 drag

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11/23/08 54:19.0 13,500m 2:00.7

PM: 54' straight

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11/21/08 0m

Weights: Squats: 4x5@135/155/175/175, Pullups 3x9, Rows: 4x6@60kg, Bench: 4x7@135/155/155/155

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11/21/08 1:21:43.0 20,000m 2:02.5

AM: 42 28 10 feel exhausted

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11/20/08 40:18.0 10,000m 2:00.9

PM: 10k, Weights: RevLunge: 4x5@135/135/145/145 Ddlift: 4x5@135/185/185/15, UpDwnHck: 3x4@70lbs, LegExt: 1/2

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11/20/08 18000m

AM: 2k wu, 2x7500m 12min r, 1:50.7 (27:39.6), 1:49.7 (27:25.5), 1k cd

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11/19/08 42:13.0 10,500m 2:00.6

PM: 25' 15' Weights: RevLunge: 3x5@125/135/135 DumbBench: 4x7@50, LegExt, Abs/Core

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11/19/08 1:20:24.0 20,000m 2:00.6

AM: 20' 30' 20' 10'

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11/18/08 15000m

PM: 2k wu, 3x4k 7min r, 1:46.8 (14.14.1), 1:45.5 (14.03.9), 1:47.1 (14.16.6) 27-29spm, 1k cd

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11/18/08 1:00:13.0 15,000m 2:00.4

AM: 3x5k

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11/17/08 12500m

PM: 2k wu, 8x1k@ 1:46.5 avg. 150m in between, 1500m cd, total=12.5k legext:1/1.5

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11/16/08 39:35.9 10,000m 1:58.7

AM: 5 mile run. PM: 10k on erg in Dano's room

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11/14/08 40:10.9 10,000m 2:00.5

Feel exhausted, only a 10k today. Drove to DC.

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11/13/08 17000m

2k w/u 2x7500m @ 1:52.3 (28:04.9) 1:52.9 (28:13.5) Weights: RevLun: 4x5@115/115/125, Squat: 2x8@135, HamCurl, LegExt

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11/13/08 20:18.0 5,000m 2:01.8

20' 27' 10' erg/elipt/bike total: 57' legextensions 1/2

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11/12/08 1:20:52.0 20,000m 2:01.3

PM: 20k in 25' 25' 15' 15' then RevLunges:3x6@115/135/135, LegExt2/3, Core

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11/11/08 15000m

PM: 2k warmup @1:58, 3x4k @ 1:51.5, 1:49.1, 1:48.5. AHR180. SPM: 27-28. 7min rest. 1k cooldown.

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