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Max Ratcliffe

Log

Date Workout Score Ave Comments Action
03/09/20 42:41.1 10,000m 2:08.0

5k 21:02.4
30' stairclimber 119 floors ahr 149
5k 21:38.7 ahr 161

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03/08/20 32:17.3 8,000m 2:01.0

5K w/u 21:00.4 2:06.0
3x10 front squats 40kg r2 ss with ohp 12kg dbs

4x750 r4
1 1:52.3 2:48.5 29 179
2 1:53.2 2:49.8…

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03/07/20 9:20.0 2,000m 2:20.0

c/d

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03/07/20 49:22.7 12,000m 2:03.4

6x2k r2
1k r20 at 2:08, 500m r22 at 2:04, 250m r24 at 2:00, 250m r26 at 1:56.

1 2:03.8 8:15.3 172
2 2:03.7 8:14.9 178
…

 View workout
03/05/20 21:28.1 5,000m 2:08.8

5k w/u 18-20-16-20-18
Landmine rows 3x10 20kg
kettlebell swings 16kg 2x20
20min stairclimber 80 floors

 View workout
03/04/20 27:23.6 6,701m 2:02.6

5k w/u at 2:08.4, 21:23.6
3 sets deadlifts (trap bar, 60kg), 3 sets rope pull through.
6x1'on/1'off
1 279 1:47.5 31…

 View workout
03/03/20 1:00:00.0 13,598m 2:12.3

2x30' r2
Trying to cap at 150. Reasonable success for 1st. 2nd more like 160-163.

View workout
03/01/20 34:30.2 8,405m 2:03.1

5k w/u at 2:09.0. Rates 18-20-16-20-18
Weights
Then 2x12 30"on/30" off. Target rates 26-28-30-32 for first set of 12, t…

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02/29/20 24:36.7 6,000m 2:03.0

20min on stairclimber 88 floors HR capped at 150.

3x2k r2
1k at r20, 500m at r22, 250m at r24, 250m at r26.

View workout
02/26/20 45:41.2 10,557m 2:09.8

5557m
20' on stairclimber
5000m
Really struggling for motivation

 View workout
02/25/20 11:59.7 3,183m 1:53.0

2k w/u. 4' at 30"on/30"off 26, 28, 30, 32 rate prep
1k TT. HD at 554m :(
250m splits 1:46.0, 1:44.8

 View workout
02/23/20 41:02.9 10,000m 2:03.1

5x2k r2
Each rep :1k at rate 20, 500m rate 22, 250m rate 24, 250m rate 26.
Approx targets 2:08, 2:04,2:00, 1:56.
Reps
…

 View workout
02/22/20 6:00.0 1,548m 1:56.2

12x30"/30"

 View workout
02/22/20 20:21.0 5,321m 1:54.7

2k w/u then 2x12x30"/30"
Rate 26,28,30,32 then 28,30,32,34 for each set of three intervals,

View workout
02/20/20 43:40.0 10,000m 2:11.0

2x5k r1
really struggling
estimated time

 View workout
02/18/20 9:02.6 2,000m 2:15.6 View workout
02/18/20 32:06.2 8,000m 2:00.3

2k w/u at 2:06.4
4x1k r1
1 4:12.0 2:00.0 174
2 4:11.8 1:59.9 177
3 4:11.2 1:59.6 180
4 4:11.2 1:59.6 182
supposed…

 View workout
02/16/20 1:05:22.7 15,000m 2:10.7

3x5k r1 18-20-16-20-18 rate per 1k
1 2:08.8 19 160
2 2:10.5 19 163
3 2:11.7 19 163
capped at 163.

View workout
02/15/20 6000m 23:38.6 1:58.2

1k splits
3:58.8 1:59.4 23 169
3:58.0 1:59.0 25 176
3:56.8 1:58.4 27 181
3:55.9 1:57.9 27 185
3:56.5 1:58.2 27 185

View workout
02/15/20 17:13.9 4,000m 2:09.2

2k w/u 8:12.1
2k c/d 9:01.8

 View workout
02/13/20 1:06:08.6 15,000m 2:12.2

3x5k r1.
Really knackered from new job. Pretty terrible. HR capped at 163. 18-20-16-20-18 rate changes per 1k.
2:10.7 19 163

View workout
02/13/20 9:03.4 2,000m 2:15.8

HR 163. Pretty knackered.

View workout
02/11/20 9:15.0 2,000m 2:18.7

rate 36, HR 163

 View workout
02/11/20 43:34.9 10,000m 2:10.7

2x5k knackered. 2k skierg in middle
pace HR
2:09.8 157
2:11.6 162

 View workout
02/07/20 1:05:00.4 15,000m 2:10.0

3x5k r1
21:19.7 2:07.9 19 159
21:39.52:09.9 20 161
22:01.1 2:12.1 20 162
Rate changes every 1k 18-20-16-20-18
HR cap…

 View workout