Keith Thompson

Log

Date Distance Time Pace Comments Action
09/29/23 7,500m

easy/short SS

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09/28/23 10,000m

moderate pace 1:56/22

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09/25/23 8,231m

pulled back muscle - limited

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09/23/23 10,744m

short wu and cd - Rowhouse workout with varying pace and SPM - 1:53 avg pace

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09/22/23 10,000m

2:03/20

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09/21/23 10,000m

250m hard/750 easy for 10 sets no rest - did first few 250s below 1:30 pace

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09/17/23 15,000m

easy ss after weights

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09/16/23 10,630m

500 w/u then rowing class - 1:53 pace overall

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09/10/23 15,000m

slow SS but felt bad

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09/09/23 10,524m

harder row with slow/fast intervals - overall 1:53 pace

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09/08/23 8,000m

short on time - squeezed in a 8K

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09/07/23 10,000m

went a bit faster than SS pace at 1:59 - HR was higher than anticipated

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09/02/23 10,327m

Rowhouse workout - average pace 1:53 with rate changes and faster/slower

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09/01/23 10,000m

easy SS

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08/31/23 10,500m

wu/cd and CTC challenge of 100,200,300,400,500,400,300,200,100 with 1'R - overall average pace of 1:32

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08/26/23 21,097m

moderately hard HM at 1:56 pace

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08/25/23 10,000m

easy SS

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08/24/23 10,000m

moderate SS 2 days before planned harder HM

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08/20/23 15,000m

was going to be easy SS but instead did 10K a little faster at 1:56 pace and 5K at SS pace of 2:03

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08/19/23 10,589m

moderate hard row with faster intervals - 1:53 overall pace

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