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Log

Date Workout Score Ave Comments Action
02/23/17 22:00.0 5,000m 2:12.0

Did a 4 X 1000 basically.
1000 @ Damper of 8
1000 @ Damper of 6
1000 @ Damper of 5
1000 @ damper 4.5 or so

Kept…

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02/23/17 4:30.0 1,000m 2:15.0 View workout
02/22/17 45:00.0 10,289m 2:11.2 View workout
02/22/17 4:45.0 1,000m 2:22.5 View workout
02/21/17 5:00.0 1,278m 1:57.3 View workout
02/21/17 1:55.0 500m 1:55.0 View workout
02/21/17 3:48.0 1,000m 1:54.0

Wanted to do 5 minutes (3:30 rest) X 3. Ended up doing a faster 1000m, then a 500m, then 5 full minutes.

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02/21/17 6:40.0 1,500m 2:13.3 View workout
02/20/17 45:00.0 10,188m 2:12.5 View workout
02/19/17 1:46.4 500m 1:46.4 View workout
02/19/17 1:44.4 500m 1:44.4 View workout
02/19/17 9:10.0 2,000m 2:17.5

Did a WU, heavy high rep lift, then 2 X 500, then a rowing / stairmaster CD.

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02/17/17 50:00.0 11,400m 2:11.5 View workout
02/16/17 4:05.0 1,000m 2:02.5 View workout
02/16/17 3:51.0 1,000m 1:55.5 View workout
02/16/17 3:48.0 1,000m 1:54.0 View workout
02/15/17 50:00.0 11,606m 2:09.2

Did this row @ 21 SPM. A lot of it was at 21 SPM. Slower and harder.

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02/14/17 0:51.0 250m 1:42.0 View workout
02/14/17 1:58.0 500m 1:58.0

Had nothing left in me on this one.

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02/14/17 3:49.0 1,000m 1:54.5

Did a heavy lift with a mini waterfall (1000 / 500 / 250). Tried to push it but had nothing on the 500. Came back strong on the 500. <…

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02/13/17 50:00.0 11,391m 2:11.6 View workout
02/12/17 1:40.4 500m 1:40.4

Did a 500m sprint after a fairly hard lift with no rest - still a PB.

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02/12/17 18:18.0 4,000m 2:17.2

Rough estimate on speed. Did a W/U and C/D from lifting and one 500m sprint.

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02/10/17 50:00.0 11,169m 2:14.3

SS work today. A bit tired from working out at gym last night (had to go at night -- Carol had a Doctor apt at lunch).

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02/09/17 24:36.6 6,000m 2:03.0

24 Avg SPM.

Was after a pretty hard lift. Just getting back to lifting heavier.

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