Keith Thompson

Log

Date Distance Time Pace Comments Action
11/22/18 4,000m

quick SS

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11/20/18 2,000m

intervals mixed with other CF movements during a workout

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11/18/18 12,204m

3x15min with 5min rest - 1:48, 1:52.5, 1:52.5

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11/14/18 4,000m

8x500

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11/12/18 8,002m 30:00.0 1:52.4

Moderate paced SS (1:52.5)

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11/11/18 2,000m 6:31.6 1:37.9

PB, close to,my sub 6:30 goal, paced pretty well

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11/11/18 4,000m

2k warm-up, 2k coolfown

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11/09/18 4,000m

15 min SS

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11/07/18 369m 1:00.0 1:21.3

PR for 1:00 test - tried at higher DF of 160, now wondering if I should do that more often for 500M test and such

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11/07/18 3,000m

2k warmup, 1k cooldown

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11/06/18 4,000m

Short easy row at 1:55

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11/04/18 12,097m

30 minutes at moderate/hard pace (1:51.2), 5 min rest 15 minutes at moderate hard pace (1:52.3)

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11/02/18 4,000m

Short moderate pace (1:54) row

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11/01/18 3,000m

6x500, 1 min. rest - overall avg pace 1:36.6 - felt good could have possibly went quicker in early sets

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11/01/18 1,000m

warmup

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10/30/18 3,987m 15:00.0 1:52.8

Just an easy SS row for 15 minutes - legs super sore from hard CF workout a couple days ago

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10/29/18 10,602m 40:00.0 1:53.1

Moderate SS - 21 SPM

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10/26/18 3,876m

15 min easy pace row - active recovery, was feeling wore out

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10/23/18 4,100m 15:00.0 1:49.7

15 min at moderate pace - pressed for time

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10/22/18 5,000m

SS after 500m test

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