Tom Sibson

Log

Date Workout Score Ave Comments Action
01/09/18 18x0:35/1:00r 2,740m 1:54.9 View workout
01/09/18 15:05 3,162m 2:23.1 View workout
01/08/18 46:30 10,517m 2:12.6 View workout
01/07/18 3x15:00/1:00r 10,289m 2:11.2 View workout
01/06/18 32:17 7,114m 2:16.1 View workout
01/06/18 10:00 2,729m 1:49.9 View workout
01/06/18 23:03 5,026m 2:17.6 View workout
01/04/18 3x15:00/1:00r 9,727m 2:18.7 View workout
01/02/18 19x1:00/1:00r 4,676m 2:01.8 View workout
01/02/18 15:05 3,154m 2:23.5 View workout
01/01/18 4x12:00/1:00r 10,876m 2:12.4 View workout
12/31/17 v1:00/r...9 4,694m 2:14.2 View workout
12/31/17 v1:00/r...9 4,635m 2:15.9 View workout
12/31/17 v1:00/r...9 4,567m 2:17.9 View workout
12/30/17 5x5:00/4:00r 6,571m 1:54.1

4 x 5:00 w/ 4m rest

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12/30/17 23:19 5,012m 2:19.6

Warmup

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12/28/17 15x1:00/2:00r 4,141m 1:48.6

(1’ on/2’ off x 4) x 3
• Set 1: @26SPM , Set 2: @28SPM, Set 3:

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12/28/17 11:51 2,511m 2:21.6

warmup

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12/27/17 4x15:00/1:00r 13,752m 2:10.8

Aerobic System - 4x15:00, 1 min rest
• 45-60’ @ Heart Rate 180-Age; 18-22 spm

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12/26/17 30x0:25/1:00r 3,502m 1:47.0

2 sets of 10x :25 seconds with1 min rest. 5-7 rest between sets

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12/26/17 22:34 5,014m 2:15.1

warmup

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12/24/17 16:14 3,619m 2:14.6

final piece of aerobic set

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12/24/17 3x15:00/1:00r 10,278m 2:11.3

3x15 min aerobic

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12/23/17 9:06 2,072m 2:11.9

Warm up

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12/23/17 10x250m/3:30r 8:30.0 1:42.0

2k warm up
• 10k | 250 on / 750 off
• 2k cool down
• Intensity: 90%
• SPM: 28-32

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