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Bob Barnshaw

Log

Date Workout Score Ave Comments Action
02/08/26 7:38.2 2,000m 1:54.5

Intended to do 5K but did not feel it. Was not winded.

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01/16/26 39:24.5 10,000m 1:58.2

At 81OP, with 100PUs.....45.32!. 157.2/157.9/1:58.4/1:58.7/1:58.3 with a 27SPM avg.

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01/13/26 41:34.2 10,000m 2:04.7

At 81OP.....26/20/24/18/20----easy row.

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01/12/26 3250m

At CFSBK...did 2x 750M intervals at 1:44.9 and 1:45 pace and then 2x 500M intervals at 1:44.4 and 144.8 pace and finally 3x 250M interval…

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01/09/26 40:00.0 9,666m 2:04.1

Did this in 2x 20min sets with a 5min rest. 16spm at max damper setting. Did 4818 / 2:04.5 and 4848 / 2:07.7.

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01/03/26 39:18.7 10,000m 1:57.9

at CFSBK....did 100 pushups afterwards....total time was 45:24.7....YAY!!!

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12/23/25 41:41.4 10,000m 2:05.0

At 81OP......easy 26 / 20 / 24 / 18 / 20...with 100x pushups. Yay!!!

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12/22/25 42:00.6 10,000m 2:06.0

At 81OP, feeling very sore from yesterday...an easy: 26 / 20 / 24 / 18 / 22. Also 100 pushups.

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12/21/25 41:59.0 10,010m 2:05.8

At 81OP after running 6miles in Central Park a few hours earlier. Psyched I was under 42mins!

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12/20/25 39:38.7 10,000m 1:58.9

At 81OP....did 10K k+ 100PUs....46:27. Not bad. Did the 10K in 26 / 26 / 26 / 22 / 26: 1:58.2 / 1:58 / 1:57.8 / 2:02.8 / 1:57.8. Was…

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12/18/25 41:18.7 10,000m 2:03.9

At 81OP....stopped at 8K cause I felt off.....and Polly called about Chris picking up the car! Amazing. Finished the 2K very easy.

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12/17/25 40:02.7 10,000m 2:00.1

At CFSBK....5x 2K sets and 6x sets of 5x 135lb power cleans...felt good!

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12/15/25 42:49.9 10,000m 2:08.4

At 81OP @ 7:30am.....easy: 24/18/22/16/20.

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12/14/25 40:01.9 10,000m 2:00.0

At 81OP, 26/22/26/22/26: 1:58.2 / 2:02.8 / 1/57.9 / 2:02.6 / 1:58.8. 100 PUs afterwards.....felt good.

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12/12/25 10:59.4 2,500m 2:11.8

16spm.

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12/12/25 30:00.0 7,568m 1:58.9

20spm with the following 1500M splits:
1:58.9 / 1:59.3 / 1:59.2 / 1:58.8 / 1:57.9.

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12/11/25 40:54.2 10,000m 2:02.7

At 81OP, meant to do 26/20/24/18/22...but started with a 27. My sets were: 1:57.9 / 2:06.0 / 2:00.5 / 2:07.3 / 2:01.7. Did press a bit…

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12/10/25 40:17.9 10,000m 2:00.8

At 81OP, 26/20/24/18/22.....1:58.9 / 2:02.4 / 1:59.0 / 2:05.5 / 1:58.5 splits.

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12/09/25 41:16.8 10,000m 2:03.8

At 81OP....26/20/24/18/22.......could tell I was not as strong as yesterday.....was close to 2:01 on the 26/24/22 sets but @ 2:07 and 2:0…

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12/08/25 40:31.5 10,000m 2:01.5

At 81OP, 26/20/24/18/22....interrupted at 1K and had to restarted Sonos. Pushed hard throughout.

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12/07/25 41:00.0 10,000m 2:03.0

At 81 after a huge argument....26/20/24/18/22. Did the 26/24/22 set in 2:01:01 and lower.

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12/04/25 41:28.2 10,000m 2:04.4

At 81 and feeling my cold.....26/20/24/18/22...no pushups today. Heart rate was at 122....with 3mins in peak during the 18 spm set.

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12/02/25 41:32.0 10,000m 2:04.6

At 81 OP....26/20/24/18/22....100x pushups....had a slight cold.....interesting as my avg heart rate was 122.

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12/01/25 40:40.2 10,000m 2:02.0

At CFSBK, 26/20/24/18/20 and then 100 pushups. Felt strong throughout. Also, my heart rate average was 120 and climbed consistently thr…

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11/29/25 41:53.2 10,000m 2:05.6

At CFSBK....26/20/24/18/22....109 avg heart rate. 100 pushups afterwards.

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