Keith Thompson

Log

Date Distance Time Pace Comments Action
12/16/18 5,500m

2k at 6:56, 1k at 3:19, 500 at 1:33, 2k at 6:59 (5 min rest between rows)

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12/16/18 2,000m

1K warm-up and 1K cooldown

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12/15/18 5,300m

Intervals in a CF workout

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12/13/18 2,586m

:30/:30 x 15

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12/10/18 4,025m

15 min at moderate SS pace

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12/09/18 16,036m 1:00:00.0 1:52.2

New PR - pacing wasn't super consistent with a lot of power 10s but broke 16K

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12/08/18 3,000m

4x750 3r...did pretty well...1:37.2 pace

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12/08/18 2,000m

1k warm-up and 1k cooldown

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12/06/18 3,897m

quick 15 min SS

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12/05/18 1,000m 3:01.8 1:30.9

New PR - wasn't planning on testing but felt decent and was limited on time

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12/05/18 4,000m

2k warm-up, 2k cooldown

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12/03/18 5,225m

20 minute SS

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12/02/18 10,000m

2x5K - first 5K moderate/hard pace at 1:49.5, second SS pace at 1:54

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12/01/18 4,000m

1k warm-up then 6x500 with I minute rest - avg pace 1:36.4

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11/29/18 6,000m

2000, 1600, 1200,800,400 - 25 pushups in between sets (no rest)

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11/28/18 4,000m

sprint intervals plus warm up

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11/26/18 3,922m 15:00.0 1:54.7

easy, quick SS

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11/25/18 4,000m

2k warm-up and 2k cooldown

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11/25/18 4,000m

4x1000 5min. - really struggled with this workout again, 1:38.8, 1:37.8, 1:40.0, 1:40.2

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11/24/18 2,013m

cal intervals inside a CF WOD

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