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Mike Pfirrman

Log

Date Workout Score Ave Comments Action
07/30/17 43:16.0 10,000m 2:09.8

SS work. 22 SPM straight thru no breaks. Did 25 minutes on stairmachine 102 floors after this.

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07/28/17 52:25.0 12,000m 2:11.0

SS work, mostly 23 SPM

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07/27/17 4:12.0 1,000m 2:06.0

Slower 1K to finish up.

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07/27/17 4:00.0 1,000m 2:00.0

Did another 1K @ 2:00. 25/24 or so.

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07/27/17 4:00.0 1,000m 2:00.0

Did a hardish 1K @ 25/26 or so.

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07/27/17 21:45.0 5,000m 2:10.5

W/U before lift and harder 2 X 1000 (with easier 1000).

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07/26/17 43:25.0 10,000m 2:10.2

SS work 23 SPM

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07/25/17 8:45.0 2,000m 2:11.2

22 SPM C/D.

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07/25/17 3:34.2 1,000m 1:47.1

31 SPM

1:43.6 / 32
1:47.8 / 31
1:48.8 / 31
1:48.0 / 31

Times were terrible but I did a heavy leg workout in bet…

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07/25/17 21:41.0 5,000m 2:10.1

22 SPM. W/U to doing lift and harder 250X4 sprints.

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07/24/17 53:00.0 12,000m 2:12.5

SS work -- mostly 23 SPM stuff.

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07/23/17 38:37.0 9,000m 2:08.7

SS work today. Around 23 SPM. Added in around 27 minutes more on the stairmaster.

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07/21/17 53:43.8 12,250m 2:11.5

SS work 23 SPM mostly.

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07/20/17 9:20.0 2,000m 2:20.0

Did a fairly quicker 1K and then sat and finished another 1K with a CD. All (while rowing not sitting) at least around a 23 SPM average.…

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07/20/17 3:45.0 1,000m 1:52.5

Did a quicker 1000 after doing 5K and lifting. Around 27/28 SPM for the duration.

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07/20/17 21:45.0 5,000m 2:10.5

22/23 SPM

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07/19/17 52:43.3 12,000m 2:11.8

SS work with around a 1' rest in between. Mostly 23 SPM work.

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07/18/17 45:00.0 10,250m 2:11.7

SS work. Carol was waiting and I ran late to the gym. 22/23 SPM work.

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07/16/17 45:00.0 10,000m 2:15.0

SS work. Did 20 minutes on the stairmaster after rowing. Just was burned out on rower and sore I think. Was 22 SPM work mostly.

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07/14/17 45:34.0 10,000m 2:16.7

SS work. 12K planned. Lower back was hurting (and elbow). Felt drained. Probably (I would imagine) from having to use the crappy rowe…

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07/13/17 9:30.0 2,000m 2:22.5

CD - had nothing left in me.

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07/13/17 3:26.0 1,000m 1:43.0

4 X 250m / 1'

250/ 1:38.4 / 35
250/ 1:44.0 / 32
250 / 1:44.0 / 32
250 / 1:45.4 / 32

1000 / 1:43.0 / 32 Avg…

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07/13/17 21:29.5 5,000m 2:08.9

22 SPM (some 23 SPM) Warmup to lift and a 4 X 250m/ 1'

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07/12/17 41:00.0 9,250m 2:12.9

SS work, extremely frustrated over sharing the rower at the gym today. 22 SPM work. Also did 5 minutes on the stepper. Probably lost a…

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07/11/17 4:10.0 1,000m 2:05.0

C2 Opened back up and instead of a CD, pushed a bit on a higher DF @ around 23/24 SPM for 1K.

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