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Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
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Mar 12 Molly Vollmer: Strength in Every Season

Max Ratcliffe

Log

Date Workout Score Ave Comments Action
03/21/20 32:16.9 8,000m 2:01.0

5k 18-20-16-20-18 21:07.9
Front squats 42.5kg 3x10 r2
OHP 12kg 3x10 r90"

4x750m r4
1 1:51.7 2:47.6 28
2 1:51.…

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03/20/20 49:15.5 12,000m 2:03.1

6x2k r2 1k at r20, 500m at r22, 250m at r24, 250m at r26
1 8:15.1 2:03 22
2 8:11.9 2:02.9 22
3 8:12.5 2:03.1 23
4 8:12.8…

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03/18/20 27:36.1 6,909m 1:59.8

5k 18-20-16-20-18 at 21:02.1 2:06.2
3x10 60kg trap bar deadlifts
3x10 31.5kg cable pullthroughs
7x1'on/1'off
1…

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03/17/20 43:24.0 10,000m 2:10.2

5k 21:33.2
30' stairclimber 127 floors ahr 156
5k 21:50.7

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03/15/20 24:36.8 6,000m 2:03.0

3x2k r2 1k at 2:08r20, 500m at 2:04r22, 250m at 2:00r24, 250m at 1:56r24. Knackered after weekend at Roonka.
3x10 Seated leg press 1…

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03/12/20 32:08.5 8,000m 2:00.5

5k w/u 18-20-16-20-18 2:07.6, 2:04.6, 2:09.7, 2:03.8, 2:05.9
3x10 60kg trap bar deadlifts r2
3x10 28.75kg rope pull through r1

View workout
03/09/20 42:41.1 10,000m 2:08.0

5k 21:02.4
30' stairclimber 119 floors ahr 149
5k 21:38.7 ahr 161

 View workout
03/08/20 32:17.3 8,000m 2:01.0

5K w/u 21:00.4 2:06.0
3x10 front squats 40kg r2 ss with ohp 12kg dbs

4x750 r4
1 1:52.3 2:48.5 29 179
2 1:53.2 2:49.8…

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03/07/20 9:20.0 2,000m 2:20.0

c/d

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03/07/20 49:22.7 12,000m 2:03.4

6x2k r2
1k r20 at 2:08, 500m r22 at 2:04, 250m r24 at 2:00, 250m r26 at 1:56.

1 2:03.8 8:15.3 172
2 2:03.7 8:14.9 178
…

 View workout
03/05/20 21:28.1 5,000m 2:08.8

5k w/u 18-20-16-20-18
Landmine rows 3x10 20kg
kettlebell swings 16kg 2x20
20min stairclimber 80 floors

 View workout
03/04/20 27:23.6 6,701m 2:02.6

5k w/u at 2:08.4, 21:23.6
3 sets deadlifts (trap bar, 60kg), 3 sets rope pull through.
6x1'on/1'off
1 279 1:47.5 31…

 View workout
03/03/20 1:00:00.0 13,598m 2:12.3

2x30' r2
Trying to cap at 150. Reasonable success for 1st. 2nd more like 160-163.

View workout
03/01/20 34:30.2 8,405m 2:03.1

5k w/u at 2:09.0. Rates 18-20-16-20-18
Weights
Then 2x12 30"on/30" off. Target rates 26-28-30-32 for first set of 12, t…

 View workout
02/29/20 24:36.7 6,000m 2:03.0

20min on stairclimber 88 floors HR capped at 150.

3x2k r2
1k at r20, 500m at r22, 250m at r24, 250m at r26.

View workout
02/26/20 45:41.2 10,557m 2:09.8

5557m
20' on stairclimber
5000m
Really struggling for motivation

 View workout
02/25/20 11:59.7 3,183m 1:53.0

2k w/u. 4' at 30"on/30"off 26, 28, 30, 32 rate prep
1k TT. HD at 554m :(
250m splits 1:46.0, 1:44.8

 View workout
02/23/20 41:02.9 10,000m 2:03.1

5x2k r2
Each rep :1k at rate 20, 500m rate 22, 250m rate 24, 250m rate 26.
Approx targets 2:08, 2:04,2:00, 1:56.
Reps
…

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02/22/20 6:00.0 1,548m 1:56.2

12x30"/30"

 View workout
02/22/20 20:21.0 5,321m 1:54.7

2k w/u then 2x12x30"/30"
Rate 26,28,30,32 then 28,30,32,34 for each set of three intervals,

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02/20/20 43:40.0 10,000m 2:11.0

2x5k r1
really struggling
estimated time

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02/18/20 9:02.6 2,000m 2:15.6 View workout
02/18/20 32:06.2 8,000m 2:00.3

2k w/u at 2:06.4
4x1k r1
1 4:12.0 2:00.0 174
2 4:11.8 1:59.9 177
3 4:11.2 1:59.6 180
4 4:11.2 1:59.6 182
supposed…

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02/16/20 1:05:22.7 15,000m 2:10.7

3x5k r1 18-20-16-20-18 rate per 1k
1 2:08.8 19 160
2 2:10.5 19 163
3 2:11.7 19 163
capped at 163.

View workout
02/15/20 6000m 23:38.6 1:58.2

1k splits
3:58.8 1:59.4 23 169
3:58.0 1:59.0 25 176
3:56.8 1:58.4 27 181
3:55.9 1:57.9 27 185
3:56.5 1:58.2 27 185

View workout