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Log

Date Workout Score Ave Comments Action
11/01/23 21:00.0 5,500m 1:54.5

21 intervals :30 on, :30 easy

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10/31/23 20:00.0 5,500m 1:49.0

5k @ 1:48/500m, plus minimal WU/CD at lunch break

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10/24/23 10:00.0 2,500m 2:00.0 View workout
10/23/23 25:00.0 6,464m 1:56.0

WU
4 X 5min @ 1:55/500 @ 24 spm, 26, 28, 30

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10/16/23 35:00.0 8,080m 2:09.9

1k warmup
5 X 1k @ 1:45, 3:00 rest with 5 squats at 225#
1k row in remaining time, easy
1.08k cooldown

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10/15/23 3:00.0 900m 1:40.0

Part of Ave Allen Standard

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10/15/23 3:00.0 800m 1:52.5

Part of Ave Allen Standard

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09/29/23 23:00.0 5,555m 2:04.2 View workout
09/22/23 4:00.0 1,100m 1:49.0 View workout
09/22/23 4:00.0 1,100m 1:49.0 View workout
09/19/23 5000m 17:57.6 1:47.7

WU and CD

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09/18/23 12:00.0 3,000m 2:00.0 View workout
09/12/23 22:00.0 5,500m 2:00.0 View workout
09/07/23 15:00.0 2,200m 3:24.5 View workout
09/07/23 15:00.0 2,800m 2:40.7 View workout
07/25/23 5:15.0 1,500m 1:45.0 View workout
07/17/23 3000m View workout
07/10/23 15:00.0 3,535m 2:07.2 View workout
06/28/23 19:00.0 4,500m 2:06.6 View workout
06/21/23 11:30.0 3,030m 1:53.8 View workout
06/07/23 13:00.0 3,030m 2:08.7 View workout
05/31/23 10:30.0 2,550m 2:03.5 View workout
05/24/23 9:00.0 2,050m 2:11.7 View workout
05/05/23 30:00.0 8,080m 1:51.3

WU
1800, 1500, 1200, 900, 600, 300 alternating between row and ski
CD

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04/30/23 20:00.0 5,250m 1:54.2

8 X 500m, 2:30 rest
odd rounds, 225 X 5 squat
even rounds 135 X 10 bench, easy row remainder

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