Keith Thompson

Log

Date Distance Time Pace Comments Action
08/10/23 10,000m

medium intensity - 5K at 1:55 and 5K at 1:59

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08/06/23 20,000m

2:08/19 - easy SS

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08/05/23 10,876m

short w/u and then a little over 10K in a Rowhouse class at a 1:54 average pace (some power 15s and and ending interval of 2 minutes, 2 m…

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08/04/23 12,000m

easy SS 2:07/19

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08/03/23 10,000m

4k warmup then 4x500m at semi-hard pace-then some squats and then 4K cooldown

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07/30/23 18,000m

easy SS keeping HR under 140 - 2:07/19

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07/29/23 10,326m

1:55 pace - SS with some intervals at RH

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07/28/23 11,005m

2:03.8/21 - rowed for the length of CD with eyes mostly closed

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07/27/23 12,347m

wu/cd and rest meters ....... CTC of 9x333 1"R at 1:33,4 pace

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07/23/23 15,000m

easy SS after hiking river

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07/22/23 12,192m

mix of intervals and SS at a class (Rowhouse)

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07/21/23 10,000m

2:05/20

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07/20/23 10,000m

1:57/22 - alternating between easier 1K and harder (2:04/1:50)

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07/16/23 18,000m

2:07/19

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07/15/23 10,000m

CF workout and additonal wu/cd

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07/14/23 10,000m

2:04/20

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07/13/23 10,000m

3k wu and 2k cd.....5K at just under 1:50 pace with first 2K at 1:44.7 pace

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07/09/23 20,000m

2:07/19 keeping HR at 138 avg.

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07/08/23 9,201m

wu/cd and cal intervals in a cf workout

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07/07/23 10,000m

2:05/20

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