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Hamilton Eng

Log

Date Distance Time Pace Comments Action
02/06/18 10,000m 37:54.7 1:53.7

5x2k ss neg split

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02/06/18 4,000m 12:47.6 1:35.9

4x1k

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02/05/18 8,000m 30:30.7 1:54.4

4x2k ss

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02/05/18 21,742m 1:20:00.0 1:50.3

4x20’ @ 6k+10

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02/03/18 4,000m 12:55.3 1:36.9

4x1k

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02/02/18 16,000m 1:00:29.2 1:53.4

8x2k neg split

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02/01/18 5,000m 18:05.8 1:48.5

5x1k neg split

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02/01/18 481m 12:00.0 12:28.4

8x30’ rest

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02/01/18 1,284m 4:00.0 1:33.4

8x30’ on 1:30 off w/ 10 burpees

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02/01/18 729m 6:00.0 4:06.9

6x500 rest

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02/01/18 3,000m 9:19.5 1:33.2

6x500

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01/31/18 18,000m 1:08:04.0 1:53.4

9x2k neg split

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01/30/18 22,179m 1:20:00.0 1:48.2

4x20’ AT

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01/29/18 24,263m 1:30:00.0 1:51.2

3x30’

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01/26/18 14,000m 53:47.5 1:55.2

7x2k

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01/25/18 10,000m 37:00.8 1:51.0

5x2k

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01/25/18 4,910m 16:00.0 1:37.7

8x2’ on 1’ off 6k-2 neg split

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01/24/18 20,149m 1:15:00.0 1:51.6

5x15’ step rates

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01/23/18 2,767m 24:00.0 4:20.2

8x40” rest

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01/23/18 1,925m 5:20.0 1:23.1

8x40” on 3’ off

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