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Mike Pfirrman

Log

Date Workout Score Ave Comments Action
06/07/17 55:00.0 12,649m 2:10.4

Did SS work today. Got a bit bored and did a few speed ups. 21 SPM Avg.

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06/06/17 8:45.0 2,000m 2:11.2

Did a 2K CD from 250 X 4. Still kept a 22 or so avg on SPM to keep it faster than I'm used to.

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06/06/17 3:29.4 1,000m 1:44.7

250X4 sprints -- wanted to simply work on SPM instead of pace. Wanted to keep it in the 32 / 33 SPM average or so.

53.6 / 250 /…

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06/06/17 21:40.0 5,000m 2:10.0

Avg SPM 22 / 23. W/U for quick lift and 4 X 250m sprints.

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06/05/17 51:26.9 12,016m 2:08.4

SPM 23 Avg

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06/04/17 1:06:00.0 15,000m 2:12.0

20 SPM Avg

Was a fairly easy workout. First time doing a long, slow row. Was going to do 1:15, but Carol was ready to do so did…

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06/02/17 50:00.0 11,703m 2:08.1

SS Day - working to up my SPM. What I did was a 50' row. 10' @ 22/23, 10' @ 20/21, 5' @ 23/24, 5' @ 22/21, and…

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06/01/17 7:26.5 2,000m 1:51.6

2K Timed Today (Test after one Round of PP and another round that was interrupted with being sick).

400 / 1:49.3 / 27
800 / 1:…

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06/01/17 16:00.0 3,500m 2:17.1

WU and CD for 2K timed today.

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05/31/17 30:00.0 6,850m 2:11.3

Did a lighter 30 minute row today because I was short on time and I might do a 2K test tomorrow depending on how I feel.

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05/30/17 29:18.6 7,500m 1:57.2

PP W3 D3 (The Waterfall)

3000 / 1:57.1 / 24
2500 / 1:57.0 / 24
2000 / 1:57.6 / 24

1:57.2 / 24 SPM Average

…

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05/28/17 4:40.0 1,000m 2:20.0

WU for PP 4 X 1000

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05/28/17 14:51.2 4,000m 1:51.4

PP W3 D1 (1000 X 4)

1000 / 1:49.8 / 27
1000 / 1:49.8 / 27
1000 / 1:51.4 / 27
1000 / 1:54.5 / 25

4000 / 1:51.4…

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05/26/17 50:00.0 11,666m 2:08.5

21 SPM - no breaks, negative splits most of the way (went up a bit from 30 to 40' -- just a tad).

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05/25/17 19:54.7 5,000m 1:59.4

Did a hard 5K, then lifted. Mostly legs today after the row.

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05/24/17 40:00.0 9,167m 2:10.9 View workout
05/23/17 31:17.7 8,000m 1:57.3

PP W2 D3 (4X 2000)

7:47.5 / 2000 / 1:56.8 / 25
7:45.9 / 2000 / 1:56.4 / 25
7:49.9 / 2000 / 1:57.4 / 25
7:54.4 / 2000 /…

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05/22/17 42:52.5 10,000m 2:08.6 View workout
05/21/17 14:29.6 4,000m 1:48.7

PP W2 D1 (Speed Pyramid)

250 / 1:49.8 / 28
500 / 1:49.0 / 28
750 / 1:48.9 / 28
1000 / 1:49.1 / 28
750 / 1:48.2 / 2…

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05/19/17 33:34.0 8,005m 2:05.7

SS work today. Too fast so cut it at 8K. Did 9 minutes of Stairmaster after as CD.

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05/18/17 20:02.0 5,000m 2:00.2

Just did situps and bench presses before. Not much rest between. Really should have been able to go lower. Lifted pretty intense after…

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05/17/17 44:10.0 10,000m 2:12.5 View workout
05/16/17 29:20.8 7,500m 1:57.3

PP W1 D3 (1500 X 5)

1500 / 1:58.4 / 24
1500 / 1:57.3 / 25
1500 / 1:57.5 / 24
1500 / 1:57.3 / 25
1500 / 1:56.3 / 2…

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05/15/17 45:00.0 10,200m 2:12.3 View workout
05/14/17 14:29.2 4,000m 1:48.6

PP W1D1

500 / 1:48.8 / 28
500 / 1:48.2 / 29
500 / 1:47.8 / 30
500 / 1:47.5 / 29
500 / 1:47.9 / 30
500 / 1:48.0…

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