Alex Pappas

Log

Date Workout Score Ave Comments Action
09/19/19 11:22.0 3,000m 1:53.6

3 x 3k w/ cals inbetween:
Avg. spm 18
Avg. HR 156
1k @ 16
1k @ 18
1k @ 20

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09/18/19 10:00.0 2,581m 1:56.2

Warm-up before weights:
Avg. spm 18
Avg. HR 145
4 min. @ 16
3 min. @ 18
2 min. @ 20
1 min. @ 22

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09/17/19 24:50.2 6,000m 2:04.1

Avg. spm 17
Avg. HR 145
Alternate:
1k @ 16
1k @ 18

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09/16/19 11:22.2 3,000m 1:53.7

Avg. spm 20
Avg. HR 167
1k @ 18
1k @ 20
1k @ 22

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09/16/19 15:19.4 4,000m 1:54.9

Avg. spm 19
Avg. HR 162
1k @ 18
1k @ 20
1k @ 18
1k @ 20

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09/16/19 19:25.8 5,000m 1:56.5

Avg. spm 19
Avg. HR 160
1k @ 16
1k @ 18
1k @ 20
1k @ 18
1k @ 20

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09/16/19 10:00.0 2,494m 2:00.2

Warm-up before weights:
4 min. @ 16
3 min. @ 18
2 min. @ 20
1 min. @ 22

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09/13/19 19:09.9 5,000m 1:54.9

Avg. spm 22
Avg. HR 152

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09/12/19 15:00.0 3,919m 1:54.8

Avg. spm 21
Avg. HR 152
5 min. @ 18
4 min. @ 20
3 min. @ 22
2 min. @ 24
1 min. @ 26

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09/11/19 15:22.9 4,000m 1:55.3

Avg. spm 23
Avg. HR 159
22, 24 spm every 1k

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09/11/19 23:08.8 6,000m 1:55.7

Avg. spm 22
Avg. HR 154
20, 22, 24 spm every 1k

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09/10/19 31:37.5 8,000m 1:58.5

Avg. spm 21
Avg. HR 150
Alternate 20 spm - 22 spm every 1k

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09/09/19 19:00.0 4,930m 1:55.6

Avg. spm 20
Avg. HR 164
4 min. @ 18
3 min. @ 20
2 min. @ 22
1 min. @ 24
Back down

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09/09/19 19:00.0 4,900m 1:56.3

Avg. spm 20
Avg. HR 155
4 min. @ 18
3 min. @ 20
2 min. @ 22
1 min. @ 24
Back down

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09/05/19 39:33.9 10,000m 1:58.6

Avg. spm 21
Avg. HR 153

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09/04/19 9:25.2 2,500m 1:53.0

Avg. spm 24
Avg. HR 171
Followed by cals: x 20
Supermans
Squats
Push-ups
Lunges
Push Press
V-ups

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09/04/19 9:16.0 2,500m 1:51.2

Avg. spm 25
Avg. HR 169
Followed by cals: x 20
Supermans
Squats
Push-ups
Lunges
Push Press
V-ups

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09/04/19 9:07.9 2,500m 1:49.5

Avg. spm 24
Avg. HR 158
Followed by cals: x 20
Supermans
Squats
Push-ups
Lunges
Push Press
V-ups

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09/03/19 18:47.9 5,000m 1:52.7

Avg. spm 24
Followed by 2 mile run

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09/03/19 11:05.7 3,000m 1:50.9

Avg. spm 35
Followed by 1 mile run

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09/01/19 3:20.0 1,000m 1:40.0

Avg. spm 34

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09/01/19 3:21.3 1,000m 1:40.6

Avg. spm 34

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09/01/19 3:20.2 1,000m 1:40.1

Avg. spm 33

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09/01/19 3:24.9 1,000m 1:42.4

Avg. spm 31

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09/01/19 3200m

Paddle, Murph

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