Kenny Muse

Log

Date Workout Score Ave Comments Action
09/23/24 2x10000m/2:00r 44:06.2 2:12.3

2 x 10000
2 x 10000, 2:00 rest
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09/07/24 30:00 13,882m 2:09.6

30 minutes
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09/01/24 10000m 20:38.1 2:03.8

10000m
10000m, no rest.
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08/30/24 5000m 10:19.7 2:03.9

5000m
5000m
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08/29/24 10000m 21:29.6 2:08.9

10000m
10000m, no rest.
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08/28/24 10x2:00/2:00r 9,399m 2:07.6

2 on/ 2 off x 10
2:00 bike, 2:00 rest
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08/21/24 5000m 10:48.8 2:09.7

5000m
5000m
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08/21/24 10:00 2,308m 2:09.9

10 mins
10 minute row
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08/21/24 5000m 10:49.7 2:09.9

5000m
5000m
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08/20/24 5x2:00/2:00r 4,644m 2:09.1

2 on/ 2 off
2:00 bike, 2:00 rest
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08/01/24 10x2:00/2:00r 9,321m 2:08.7

2 on/ 2 off x 10
2:00 bike, 2:00 rest
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07/30/24 10000m 21:25.8 2:08.5

10000m
10000m, no rest.
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07/29/24 10x2:00/2:00r 9,245m 2:09.7

2 on/ 2 off x 10
2:00 bike, 2:00 rest
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07/27/24 10000m 21:36.6 2:09.6

10000m
10000m, no rest.
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07/25/24 10x2:00/2:00r 9,237m 2:09.9

2 on/ 2 off x 10
2:00 bike, 2:00 rest
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07/04/24 30:00 15,009m 1:59.9

30 minutes
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06/27/24 10000m 20:00.3 2:00.0

10000m
10000m, no rest.
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06/25/24 v5:00/1:58r...8 19,453m 2:03.3

8 x 5 minutes
8 x 5 mins, 14 x burpees after each
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06/21/24 20000m 42:00.0 2:06.0

20000
20000m, no rest
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06/14/24 5000m 9:58.6 1:59.7

5000m
5000m
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06/14/24 5000m 21:36.4 2:09.6

5000m, R18
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06/04/24 7x1:00/2:00r 1,314m 2:18.6

30 min circuit
250m row, pull-ups, pushups, squat, burpees
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05/23/24 7500m 14:57.3 1:59.6

7500m
7500m, no rest
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05/21/24 7500m 14:58.0 1:59.7

7500m
7500m, no rest
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05/09/24 5000m 21:31.5 2:09.1

Row WOW - 1.1.22
5000m continuous row changing stroke rate every 1000m (R18/20/18/20/18)

R18 at 2km plus 20s/500m. Increase th…

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