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Alex Markowski

Log

Date Workout Score Ave Comments Action
03/02/19 3:40.6 600m 3:03.8

Cooldown

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03/02/19 1:10:00.0 17,560m 1:59.5

10x7:00/1:00r (good SS!)

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03/02/19 2866m

Warmup and 500m relay

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02/28/19 51:41.0 11,261m 2:17.6

10:00 warmup, 4x1500/1:30r of work, 1500m piece, 8:30 cooldown

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02/27/19 40:05.0 10,113m 1:58.9

10:00 warmup, 8x750m/1:30r of work, 1453 cooldown

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02/26/19 3:36.0 720m 2:30.0

Cooldown for weights

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02/26/19 10:00.0 2,325m 2:09.0

Warmup for weights

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02/25/19 44:37.0 11,069m 2:00.9

10:00 warmup, 10x750m of work, 6:37 cooldown

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02/23/19 1:11:21.0 18,099m 1:58.2

8:00 warmup, 1-4k reversal, 200m cooldown

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02/22/19 4:16.0 810m 2:38.0

Cooldown from lifting

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02/22/19 10:00.0 2,291m 2:10.9

Warmup for weights

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02/21/19 59:00.0 13,067m 2:15.4

10:00 warmup, 4x10:00/1:30r, 300m rest

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02/20/19 10:00.0 2,339m 2:08.2

Warmup for weights

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02/19/19 57:30.0 13,507m 2:07.7

8:00 warmup, 3x15:00/1:30r varying between 2k+20 and 2k+25, 240m cooldown

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02/18/19 51:57.0 11,176m 2:19.4

10:00 warmup, 41:57 ratatoing easy workout

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02/17/19 2200m

Warmup and cooldown

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02/17/19 6:37.6 2,000m 1:39.4

PR at Crash-B

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02/16/19 32:04.0 7,733m 2:04.4

10:00 warmup, 20:00 of work, 2:04 cooldown

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02/14/19 42:00.0 8,941m 2:20.9

10:00 warmup, 3x8:00/2:00r of work, 2:00 cooldown

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02/13/19 3900m

10:00 warmup, 1k 8:00r 500m @2k pace

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02/12/19 1:04:30.0 15,000m 2:09.0

10:00 warmup, 3x15:00/1:00r, 6:30 cooldown

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02/11/19 36:00.0 8,423m 2:08.2

8:00 warmup, watts test (815 PR), 1:00 test, 25:00 SS, 2:00 cooldown

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02/09/19 30:31.8 6,081m 2:30.6

10:00 warmup, 6x500m/1:00r 2k predictor (1:38.6!), 4:40 cooldown

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02/08/19 10:00.0 2,318m 2:09.4

10:00 warm I for weights

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02/07/19 40:00.0 9,663m 2:04.1

8:00 warmup, 4x6:00/1:00r of work, relay

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