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Mike Pfirrman

Log

Date Distance Time Pace Comments Action
04/24/16 1,800m 36:20.3 10:05.6

Did 300m intervals X 6 w/ pushups (20), lunges or weighted squats (around 16), dips (20) and lateral raises (from 15 to 20 lbs - 20 10 to…

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04/24/16 2,000m 9:30.0 2:22.5

C/D for workout / intervals

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04/24/16 1,500m 7:10.0 2:23.3

W/U for intervals

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04/22/16 12,534m 55:00.0 2:11.6

2:11.6 Average / 22 SPM
Strongest I've felt on a Steady State day in a while. Sped up just a hair in the last minute. Rest of…

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04/21/16 3,817m 30:00.0 3:55.7

Did a 3 X 5' workout w/ 5r (lifted between till fatigue - pushups, squats / lunges, lateral raises, dips to failure, repeat).

<…		 View workout
04/21/16 1,150m 5:00.0 2:10.4

C/D basically after attempting (and failing) to do 5 x 5' with lifting till fatigue between. Brutally hard workout. This was the f…

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04/21/16 1,500m 6:50.0 2:16.6

W/U for an attempted 5 / 5' workout with lifting till fatigue in between.

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04/20/16 12,250m 55:00.0 2:14.6 View workout
04/19/16 2,000m 7:56.0 1:59.0

Did a 2000 X 2 after doing a 1500 W/U and lifting hard for around 2 sets (chest / legs / dips / shoulders). First set decent (was target…

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04/19/16 2,000m 7:43.0 1:55.7 View workout
04/19/16 3,000m 14:10.0 2:21.6 View workout
04/18/16 10,345m 46:00.0 2:13.3 View workout
04/17/16 1,548m 11:40.4 3:46.2

Tried to do 250m sprints. Was going to do 12 or so and couldn't do more than 5.

1:37.2 / 38
1:38.0 / 37
1:37.0 / 4…

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04/17/16 7,000m 33:00.0 2:21.4 View workout
04/15/16 12,211m 55:00.0 2:15.1 View workout
04/14/16 5,000m 20:30.0 2:03.0

First timed 5K in a while. Died after 2K. Makes sense after lifting and also not working out two of the last 3 weeks.

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04/14/16 1,500m 7:20.0 2:26.6 View workout
04/13/16 10,150m 45:00.0 2:13.0 View workout
04/12/16 10,000m 44:20.0 2:13.0

Wanted to push just a little because I haven't done intervals in over a week. Still healing from back injury but wanted to stay in…

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04/11/16 8,690m 40:00.0 2:18.0 View workout