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Mike Pfirrman

Log

Date Workout Score Ave Comments Action
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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07/11/17 8:15.0 2,000m 2:03.7

Did a hardish 2K on the other machine at the gym. Not really sure how it translates to the C2, but I did push it.

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07/11/17 21:38.0 5,000m 2:09.8

5K WU for short lift and harder 2K (and 1K today). Around a 23 SPM.

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07/10/17 52:25.0 12,000m 2:11.0

SS work. Mostly 23 SPM and occasionally 22.

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07/09/17 1:05:50.0 15,000m 2:11.6

SS work. 22/23 SPM - only towelled off very briefly.

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07/07/17 52:50.0 12,000m 2:12.0

SS work -- 23 SPM most of the row (ended up 22 SPM on the machine because the towel off). Quick towel off at 6K.

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07/06/17 9:00.0 2,000m 2:15.0

Ended up with 2 X 1K, around 2:00 pace @ 24/25 to finish up workout.

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07/06/17 3:50.0 1,000m 1:55.0

Did a harder 1K @ 27 SPM. Wanted to try to stay 27 the whole time or more. Could not hang on for the whole 2K (so I finished with anoth…

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07/06/17 21:30.0 5,000m 2:09.0

SS work before hardish 2K (and before short leg workout).

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07/05/17 52:30.0 12,000m 2:11.2

SS work. Did 10 power 10s near the end. 22/23 SPM throughout. Getting easier to do that. Most of the row was around a 2:08 / 2:09 --…

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07/03/17 52:00.0 12,000m 2:10.0

SS work today. 23 SPM average. Getting better about SPM average being over 22 SPM.

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