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Alex Markowski

Log

Date Workout Score Ave Comments Action
01/15/19 1:05:39.0 14,056m 2:20.1

10:00 warmup, 3x15:00/3:00r of work, 1:39 cooldown

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01/14/19 55:00.0 13,222m 2:04.7

10:00 warmup, 30:00 of work, 10:00 of work, 3:00 of tech, 2:00 cooldown

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01/05/19 14359m

10:00 warmup, 3x4000m/1:30r easing back in, 1:00 cooldown

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12/23/18 20102m

Standard 10:00 warmup, 1k 2k 3k 4k 3k 2k 1k @SS, 9:00 cooldown

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12/21/18 59:51.1 12,305m 2:25.9

8:00 warmup, 10k SS (new SS PR of 1:59.5), 2:00 cooldown

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12/18/18 6:40.4 2,000m 1:40.1

2k test. PR!!! Exactly where I wanted it! Keep middle 1k closer to goal split

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12/18/18 13:00.0 3,040m 2:08.2

Warmup, starts, cooldown

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12/17/18 52:00.0 13,471m 1:55.8

10:00 warmup, 25:00 of work, 16:00 of work, 1:00 cooldown

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12/16/18 1:07:00.0 15,069m 2:13.3

10:00 standard warmup, 2x25:00/2:30r @ 2k+20, 2:00 cooldown

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12/13/18 56:30.0 12,554m 2:15.0

10:00 warmup, 3x10:00/5:00r of work, 1:30 cooldown

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12/12/18 10:00.0 2,409m 2:04.5

Warmup for light lift day

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12/11/18 1:09:40.0 15,058m 2:18.7

10:00 warmup, 4x10:00/3:00r of work, 7:40 cooldown

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12/10/18 1:05:00.0 15,111m 2:09.0

10:00 warmup, v20:00/2:00r/10:00/3:00r of work, 15:00 of work, 6:00 cooldown

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12/08/18 36:00.0 9,017m 1:59.7

5:00 warmup, 30:00 2k+15, 1:00 cooldown

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12/07/18 4:21.4 1,014m 2:08.8

Cooldown for heavy lift day

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12/07/18 8:00.0 2,015m 1:59.1

Warmup before heavy lift day

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12/06/18 1:05:10.0 13,015m 2:30.2

10:00 warmup, 4x10:00/2:00r of work, 6:00 cooldown

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12/05/18 10:00.0 2,308m 2:09.9

Warmup for odd lift day

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12/04/18 1:07:00.0 15,089m 2:13.2

10:00 warmup, 1:00 starts, 3x15:00/2:00r of work, 4:00 cooldown

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12/03/18 1:01:51.6 15,044m 2:03.3

10:00 warmup, 50:00 of work, 1:51.6 cooldown. Felt very bad. Possibly fatigued. Work on it. More food? More sleep?

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12/01/18 52:18.8 12,951m 2:01.1

10:00 warmup, 10k SS, 3:00 cooldown

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11/30/18 10:00.0 2,256m 2:12.9

10:00 warmup for heavy lift day

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11/29/18 1:05:46.0 15,076m 2:10.8

10:00 warmup, 6x5:00, 10x1:00/0:30r, 10:46 cooldown

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11/28/18 1:27.5 500m 1:27.5

500m ergo PR!!

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11/28/18 16:00.0 3,487m 2:17.6

Warmup, cooldown (all for 500m test)

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