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Mike Pfirrman

Log

Date Distance Time Pace Comments Action
09/18/16 3,000m 14:30.0 2:25.0

W/U and C/D for speed pyramid

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09/16/16 12,198m 55:00.0 2:15.2 View workout
09/15/16 5,000m 19:55.7 1:59.5

Felt spent. Forgot to eat before gym. After a very hard lifting session (with around a five minute break).

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09/15/16 1,000m 4:45.0 2:22.5

C/D for 5K (lifted before row)

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09/14/16 10,641m 50:00.0 2:20.9

Felt sore and tired today. Took it easy except a very brief sprint.

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09/13/16 7,598m 53:38.9 3:31.8

1500 X 5 / 5'
Goal was 1:55.7 (last round)

1500 / 1:55.3 / 28
1500 / 1:55.3 / 28
1500 / 1:54.9 / 28
1500 /…

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09/13/16 1,500m 7:20.0 2:26.6

Abbreviated W/U and C/D for the 1500 X 5 (no lifting before - try to get in a lift tonight).

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09/12/16 12,438m 55:00.0 2:12.6 View workout
09/11/16 4,000m 42:05.1 5:15.6

8 X 500m (last round was 1:46.1 Avg so I used that as a goal).

1:45.6 / 31
1:45.4 / 31
1:46.2 / 31
1:45.9 / 32
1:4…

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09/11/16 3,000m 13:30.0 2:15.0

W/U and C/D for 8 X 500m. Lifted around an hour before the row (at home).

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09/09/16 12,305m 55:00.0 2:14.0

Progressively faster. Probably went over UT2 (I'm sure I did) at the end.

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09/08/16 5,000m 19:37.0 1:57.7

Started out tough but probably because didn't warm up on rower. W/U today was lifting.

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09/08/16 1,000m 5:05.0 2:32.5

Really slow C/D to 5K timed today after lifting.

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09/07/16 12,300m 55:00.0 2:14.1 View workout
09/06/16 7,523m 39:20.0 2:36.8

PP Waterfall
Target was PB 5K (1:57.3) + 1 second = 1:58.3

11:45.8 / 3000 / 1:57.6 / 26
9:44.2 / 2500 / 1:56.8 / 26
7:…

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09/06/16 2,000m 9:15.0 2:18.7

W/U and C/D for Waterfall.

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09/05/16 8,666m 40:00.0 2:18.4 View workout
09/04/16 4,075m 34:28.2 4:13.7

PP 4 X 1000 (speed work W3D1)

Goal is 2K PB pace (1:49.7 for me)

3:37.0 / 1000 / 1:48.5 / 30
3:35.8 / 1000 / 1:47.9 / 2…

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09/04/16 3,000m 14:30.0 2:25.0

W/U and C/D for 1000 X 4. Lifted before and took around 40 minutes between lifting and rowing.

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09/02/16 12,287m 55:00.0 2:14.2

Felt OK today. Lower back a little sore but good.

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