Keith Thompson

Log

Date Distance Time Pace Comments Action
04/10/19 4,000m 14:44.0 1:50.5

quick moderately paced row - short on time

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04/07/19 10,000m 37:27.0 1:52.3

Harder than SS but not super hard...felt decent - 21SPM

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04/04/19 5,000m

easier, short SS at 1:54 and 19 SPM

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04/02/19 5,000m 17:59.3 1:47.9

Hard but not all out 5K, finally felt a little better

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03/31/19 10,000m

5k, 3k, 2k 5 min rest - overall average of 1:49.2 and 22 SPM - really struggled

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03/27/19 5,000m

1:53 pace at 19 SPM - meant to go even easier but felt OK, cold/flu effects starting to fade

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03/25/19 10,000m

2 x 5000 3r - planned on a 10K test but still not feeling right - did 5K at 1:48.4 then second at 1:53.7

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03/21/19 3,000m

500m intervals mixed with box jumps and front squats in a CF workout - kept all rows in the mid 1:30s

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03/19/19 5,000m 18:12.0 1:49.2

Moderate/Hard pace - didn't push too hard, still not feeling 100%

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03/18/19 6,000m

Planned to do an pyramid interval workout but stopped halfway and then did some steady state - was first workout in a week since being si…

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03/10/19 1,000m 2:59.8 1:29.9

Tied PB at end of a CF workout.

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03/10/19 5,211m 20:00.0 1:55.1

SS after CF workout

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03/05/19 3,000m

250m hard, 250 moderate...6 continuous sets - quick but good workout

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03/03/19 15,762m 1:00:00.0 1:54.1

Moderate pace (1:54) at 20 SPM

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02/24/19 2,000m 6:30.0 1:37.5

New PR of 6:29.9/6:30 at the WRIC!!!

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02/24/19 3,265m

slow warm-up for a couple minutes then 2K at 1:52 with power 10 every 500M overall 7:20 then some drill work

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02/22/19 6,000m

SS at 1:55 with 1:35-1:38 burst (1 minute) every 500

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02/21/19 4,000m

steady 1:50-1:55 with 1:37 burst every 4 minutes

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02/20/19 4,000m

steady 1:50-1:55 with 1:37 burst every 4 minutes

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02/18/19 3,000m 9:33.1 1:35.5

6x500 1r - overall pace 1:35.5 - faster than last time by .7 - did well

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