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Steffon Williams

Log

Date Workout Score Ave Comments Action
07/28/24 2000m 7:47.1 1:56.7 View workout
07/28/24 1000m 3:45.1 1:52.5 View workout
07/28/24 10:00 2,551m 1:57.6 View workout
07/27/24 30:00 7,571m 1:58.8 View workout
07/27/24 1:00 306m 1:38.0 View workout
07/27/24 5000m 19:23.4 1:56.3 View workout
07/26/24 v2:30/0:30r...10 6,243m 2:00.1

Before row: 100 deadlifts (225 lbs); 100 push ups

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07/25/24 v500m/2:56r...6 3,000m 1:56.1

6 intervals of 500 meters w/ 20 pound vest: Before each interval perform 24 air squats; 24 pushups; 24 walking lunges: Total time: 29:45.…

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07/24/24 v6:00/2:00r...6 4,111m 1:49.4 View workout
07/19/24 v10c/1:00r...6 2,698m 1:47.4 View workout
07/18/24 v1:00/1:00r...6 5,547m 1:53.5 View workout
07/10/24 v2:00/1:00r...8 4,045m 1:58.6

Prior to row: 4 mile run wearing 20 lbs vest (I won’t be doing that again)

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07/09/24 v1500m/2:00r...4 6,000m 1:58.4

225 lbs bench press 50 reps before row. 20 reps during rest periods

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06/26/24 5000m 19:22.0 1:56.2 View workout
06/25/24 v1:00/2:00r...5 3,423m 1:53.9

Max reps of 225 LBS Bench press during rest time: 20-13-14-11-10-10

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06/24/24 v10c/0:30r...20 2,410m 1:41.5

Before row: 105 Deadlifts (225lbs) 100 dumbbell incline bench (50lbs dumbbells)

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06/23/24 v3:00/2:00r...5 4,086m 1:50.1 View workout
06/22/24 v500m/2:00r...8 4,000m 1:45.7 View workout
06/17/24 v2000m/3:00r...3 6,000m 1:54.4 View workout
06/16/24 125m 0:28.5 1:54.0 View workout
06/16/24 v3:00/2:00r...4 3,254m 1:50.6 View workout
06/15/24 v2:00/2:00r...5 3,816m 1:50.0 View workout
06/14/24 v2000m/3:00r...3 3,500m 1:51.6 View workout
06/10/24 v1000m/3:00r...3 3,000m 1:49.6 View workout
06/09/24 v50c/2:00r...5 1,892m 1:45.3 View workout