Max Ratcliffe

Log

Date Workout Score Ave Comments Action
02/04/21 50:00 11,074m 2:15.4

L4-style
276-270-270-276-270 target
271-269-272-279-274 actual

30' stair climber 133 floors 2273 steps 207W AHR 156

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02/02/21 6x1000m/1:00r 24:33.2 2:02.7

Target 8x1k 1'r at 2:03. Bailed after 6 reps. Tough.

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01/31/21 358m 1:50.2 2:33.9

Cool down to get to exactly 250k in the month

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01/31/21 50:00 11,110m 2:15.0

L4-style
270-270-270-270-276

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01/31/21 50:00 11,495m 2:10.4

180-188-180-188-180 (916 target vs 949 actual). Sweat in eyes made it difficult!

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01/30/21 5000m 20:55.6 2:05.5

500on/500off pace targets 2:04/2:10

30' stair climber 139 floors 2366 steps 216W. AHR 152

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01/29/21 7000m 28:53.6 2:03.8

500on/500off pace targets 2:02/2:08

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01/29/21 10:00 2,278m 2:11.6

Warm up

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01/28/21 50:00 11,076m 2:15.4

L4 style 5x270
4'/3'/2'/1' at 24/27/30/33 (1.5 x WP rates).
Targets 2:20, 2:16, 2:12, 2:08.

30' s…

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01/26/21 50:00 11,480m 2:10.6

180-188-180-184-180 (912 target vs 943 actual).
18oC, but 99% humidity. Felt hard after yesterday's workout.

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01/25/21 40:00 8,889m 2:14.9

L4 style 4x270
4'/3'/2'/1' at 24/27/30/33 (1.5 x WP rates).
Targets 2:20, 2:16, 2:12, 2:08.

30'…

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01/23/21 4x10:00/1:00r 9,140m 2:11.2

4x10' 1'r
4'/3'/2'/1' at 26/28/30/32.
Targets 2:16, 2:12, 2:08, 2:04. Too fast for an endurance pi…

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01/22/21 8x500m/3:30r 15:14.0 1:54.2

8x500 3'30" rest
Kbell snatches in rests 1-4.

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01/22/21 41:08 9,325m 2:12.3

Supposed to be 50' L4
180-188-180-184-180, but couldn't complete!
Very dispiriting.

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01/20/21 2000m 7:59.9 1:59.9 View workout
01/20/21 10:00 2,256m 2:12.9

Warm up

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01/18/21 4x2000m/7:00r 31:46.5 1:59.1

4x2k on 7' rest. Target 2:00 splits

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01/18/21 10:00 2,352m 2:07.5

Warm up

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01/17/21 50:00 11,482m 2:10.6

L4 180-184-180-184-180
Target 908 vs actuals 917

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01/16/21 5014m 21:31.8 2:08.8 View workout
01/15/21 6000m 24:47.2 2:03.9 View workout
01/15/21 18:59 4,318m 2:11.9 View workout
01/14/21 40:00 9,258m 2:09.6

180-188-188-180
Target 736 vs actuals 751.
Felt very good today.

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01/14/21 30:07 6,876m 2:11.4

Sweaty hands!

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01/12/21 33:02 7,411m 2:13.7

184-188-188-180.
HD on last segment. After about 3 hours concreting. Dehydration?

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