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Mike Pfirrman

Log

Date Workout Score Ave Comments Action
03/01/16 32:25.7 6,289m 2:34.6

Did a 1500 X 3 today (target PB 5K - 1:57.5)

1:56.1 / 29 / 159
1:56.4/ 29 / 170
1:56.0/ 28 / 175

1:56.1 / 28

View workout
02/29/16 55:00.0 11,850m 2:19.2 View workout
02/28/16 3:31.0 1,000m 1:45.5 View workout
02/28/16 30:25.6 5,800m 2:37.3

Did speed interval made up waterfall today

1000 / 800 / 600/ 400 / 200 / 100

Goal was PB 2K - 2 (1:45.9)

1000 - 1:4…

 View workout
02/28/16 5:00.0 1,000m 2:30.0

W/U for speed intervals today.

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02/26/16 1:00:00.0 12,808m 2:20.5 View workout
02/25/16 20:00.0 4,000m 2:30.0

W/U and CD for the 5K today.

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02/25/16 19:35.1 5,000m 1:57.5

Today was the 5K TT. PB today.

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02/24/16 1:00:00.0 12,898m 2:19.5 View workout
02/23/16 20:00.0 4,000m 2:30.0 View workout
02/23/16 7:46.0 2,000m 1:56.5

Did 2 2000K intervals today. One was around 7:48 and the other was around 7:46.

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02/23/16 7:48.0 2,000m 1:57.0 View workout
02/23/16 20:00.0 4,120m 2:25.6 View workout
02/22/16 52:00.0 10,600m 2:27.1

Did a Wolverine type workout @ 16 SPM to keep low in the UT2 range and checked with nose breathing.

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02/21/16 48:24.2 9,000m 2:41.3

Did the PP Pyramid

Target 1:48.7

250 / 1:48.2 / 30 / 155
500 / 1:48.6 / 30 / 170
750 / 1:48.2 / 31 / 175
1000…

 View workout
02/19/16 19:44.5 5,000m 1:58.4

Did a TT workout of 5K on PP

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02/19/16 7:30.0 1,500m 2:30.0 View workout
02/18/16 55:00.0 12,150m 2:15.8

Did 3 L4 200 10 minute rows with 25 minutes of lighter recovery rows.

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02/17/16 58:52.0 11,722m 2:30.6

Did PP 5 X 1500

1:58.0 / 28 / 162
1:58.1 / 28 / 170
1:57.8 / 27 / 172
1:57.9 / 27 / 174
1:55.6 / 27 / 177

1…

 View workout
02/16/16 20:00.0 4,200m 2:22.8

Had to do 20 minutes on the stepper too. Did a slower recovery day with Kettlebell training (not too much) and weights.

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02/15/16 55:00.0 12,000m 2:17.5

Did an L4 workout from Wolverine. Tough.

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02/14/16 7:19.1 2,000m 1:49.7

Set a new PB at the Cincinnati Indoor Rowing Championships

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02/14/16 20:00.0 3,000m 3:20.0

W/U for race

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02/12/16 10:00.0 1,500m 3:20.0

Did a W/U and 8 X 100m sprints.

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02/11/16 25:00.0 5,000m 2:30.0

Did a slow 5K meters just to workout. Big taper from my normal 9K and pace too.

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