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Log

Date Workout Score Ave Comments Action
03/11/22 0:00.1 1m 1:40.0

Friday *** REST 2

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03/10/22 1031m 4:15.3 2:03.8 View workout
03/10/22 v700m/2:02r...7 4,000m 1:49.0

SIV9 800,700,600,500,425,375,325,275–26,1:54 MINUS1+1

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03/10/22 7:09 1,752m 2:02.6

THURSDAY warm up FOR SIV9

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03/09/22 0:00.1 1m 1:40.0

WEDNESDAY—LIFT 27 sets: shoulders,chest, (lats,biceps,triceps, ABD,BHams) Slants & pole abs

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03/08/22 874m 3:53.8 2:13.7 View workout
03/08/22 v2:03/2:43r...3 2,088m 1:57.8 View workout
03/08/22 5000m 20:33.3 2:03.3

TUESDAY ** TEMPO 21,2:04 hr152/ then 4x 500/2stairs

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03/07/22 431m 1:58.0 2:16.8

Cool down 12-13

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03/07/22 2:30 563m 2:13.2

14,2:15

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03/07/22 5:00 1,154m 2:09.9

16,2:10.5

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03/07/22 10:00 2,340m 2:08.2

18,2:09

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03/07/22 19:25 4,529m 2:08.6

Monday *** LOW hr <132 tgp

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03/06/22 0:00.1 1m 1:40.0

SUNDAY.*** SHOVEL/WALK 30/BOX 7x1:30/1:00- Lats, 2Slants, Plank, TowelAbs, ballABS

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03/05/22 1000m 4:41.0 2:20.5 View workout
03/05/22 1594m 7:17.3 2:17.1 View workout
03/05/22 30:00 7,423m 2:01.2

SATURDAY*** RATE RESTRICTED 22 (660 total);

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03/04/22 0:00.1 1m 1:40.0

FRIDAY *** LIFT UNCONVENTIONAL (drops & focus) 25 sets, BOX 3x2:00– (chest heavy & drop, sh rolls, ABD, BHams)

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03/03/22 0:00.1 1m 1:40.0

THURSDAY REST1.0 WALK 30 DYG

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03/02/22 1x500m/1:00r 2:14.2 2:14.2 View workout
03/02/22 500m 2:10.8 2:10.8 View workout
03/02/22 802m 3:22.3 2:06.1 View workout
03/02/22 30:00 7,215m 2:04.7

WEDNESDAY *** low rate TEMPO 20,2:06.2

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03/01/22 0:00.1 1m 1:40.0

TUESDAY *** LIFT & BOX 32 sets: shoulders, chest, biceps, triceps, abd, 2 slants, farmers, bands

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02/28/22 258m 1:11.8 2:19.1 View workout