Kenny Muse

Log

Date Workout Score Ave Comments Action
03/23/22 10000m 20:43.8 2:04.3

10000m, no rest.

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03/22/22 5:00 2,310m 2:09.8

cool down

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03/22/22 8x5000m/1:30r 1:20:26.1 2:00.6

8 x 5000m, 1:30 rest, alternate 4K +18/12

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03/22/22 5:00 2,312m 2:09.7

warm up

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03/21/22 10000m 41:21.8 2:04.0

10000m straight row. Split as follows.

3750m R20 - 2km plus 19
1250m R26 - 2km plus 10
3750m R22 - 2km plus 16/17
1250…

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03/21/22 1000m 4:24.3 2:12.1

warm up

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03/20/22 5:00 2,292m 2:10.8

cool down

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03/20/22 6x6000m/1:30r 1:13:06.1 2:01.8

6 x 6000m, 1:30 rest @ 4K + 17
(Target 2:02.5)

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03/20/22 5:00 2,234m 2:14.2

warm up

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03/18/22 3x4000m/2:00r 49:06.7 2:02.7

3 x 4000m, R20 @ 2k + 18, 2:00 rest

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03/18/22 1000m 4:14.3 2:07.1

warm up

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03/17/22 5:00 2,164m 2:18.6

cool down

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03/17/22 40000m 1:22:40.4 2:04.0

Alternate, 5000 @ 4K +20, 5000 @ 4K +16

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03/17/22 5:00 2,250m 2:13.3

warm up

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03/16/22 10000m 20:47.4 2:04.7

10000m, no rest.

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03/15/22 5:00 2,308m 2:09.9

cool down

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03/15/22 12x3000m/1:30r 1:11:11.3 1:58.6

12 x 3000m, 1:30 rest, 4K + 14(GA)
Target 1:59 each rep

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03/15/22 5:00 2,282m 2:11.4

warm up

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03/14/22 1000m 4:15.9 2:07.9

cool down

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03/14/22 8x1000m/3:00r 30:55.2 1:55.9

1st & 2nd at 22spm +13secs 2k pace
3rd & 4th at 24spm +11secs 2k pace
5th & 6th at 26spm +9secs 2k pace
7th &…

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03/14/22 1000m 4:19.8 2:09.9

warm up

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03/13/22 5:00 2,137m 2:20.3

cool down

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03/13/22 v10000m/2:00r...3 40,000m 2:01.6

- 10000 @ 4K +18
- 20000 @ 4K +13
- 10000 @ 4K +18
2:00 rest

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03/13/22 5:00 2,340m 2:08.2

warm up

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03/11/22 v4000m/2:30r...3 10,000m 2:02.3

4km/2km/4km (rest 2m 30s)

R20/26/20

Row the 4km at 2km plus 18. Increase the pace for the R26 by 9s/500m.

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