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Alex Markowski

Log

Date Workout Score Ave Comments Action
12/17/18 52:00.0 13,471m 1:55.8

10:00 warmup, 25:00 of work, 16:00 of work, 1:00 cooldown

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12/16/18 1:07:00.0 15,069m 2:13.3

10:00 standard warmup, 2x25:00/2:30r @ 2k+20, 2:00 cooldown

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12/13/18 56:30.0 12,554m 2:15.0

10:00 warmup, 3x10:00/5:00r of work, 1:30 cooldown

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12/12/18 10:00.0 2,409m 2:04.5

Warmup for light lift day

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12/11/18 1:09:40.0 15,058m 2:18.7

10:00 warmup, 4x10:00/3:00r of work, 7:40 cooldown

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12/10/18 1:05:00.0 15,111m 2:09.0

10:00 warmup, v20:00/2:00r/10:00/3:00r of work, 15:00 of work, 6:00 cooldown

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12/08/18 36:00.0 9,017m 1:59.7

5:00 warmup, 30:00 2k+15, 1:00 cooldown

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12/07/18 4:21.4 1,014m 2:08.8

Cooldown for heavy lift day

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12/07/18 8:00.0 2,015m 1:59.1

Warmup before heavy lift day

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12/06/18 1:05:10.0 13,015m 2:30.2

10:00 warmup, 4x10:00/2:00r of work, 6:00 cooldown

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12/05/18 10:00.0 2,308m 2:09.9

Warmup for odd lift day

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12/04/18 1:07:00.0 15,089m 2:13.2

10:00 warmup, 1:00 starts, 3x15:00/2:00r of work, 4:00 cooldown

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12/03/18 1:01:51.6 15,044m 2:03.3

10:00 warmup, 50:00 of work, 1:51.6 cooldown. Felt very bad. Possibly fatigued. Work on it. More food? More sleep?

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12/01/18 52:18.8 12,951m 2:01.1

10:00 warmup, 10k SS, 3:00 cooldown

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11/30/18 10:00.0 2,256m 2:12.9

10:00 warmup for heavy lift day

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11/29/18 1:05:46.0 15,076m 2:10.8

10:00 warmup, 6x5:00, 10x1:00/0:30r, 10:46 cooldown

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11/28/18 1:27.5 500m 1:27.5

500m ergo PR!!

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11/28/18 16:00.0 3,487m 2:17.6

Warmup, cooldown (all for 500m test)

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11/27/18 1:01:20.0 13,248m 2:18.8

10:00 warmup, 6x6:00/2:00r, 7:20 cooldown

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11/26/18 52:00.0 12,547m 2:04.3

9:00 warmup, 2x12:00/2:00r, 2x8:00/1:00r, 1:00 cooldown

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11/20/18 1:41:54.8 22,026m 2:18.8

11:00 warmup, 4x10:00/2:00r, 10k SS, 500m cookdown

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11/19/18 1:01:30.0 15,351m 2:00.1

11:00 warmup, 48:00 at various rates and pressures, 2:30 cooldown

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11/17/18 1:10:43.8 17,304m 2:02.6

10:00 warmup, 1-5k SS @ 2:01.4, 1:00 cooldown (not recorded)

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11/16/18 10:00.0 2,213m 2:15.5

Warmup before lifting

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11/15/18 32:00.0 8,414m 1:54.0

11:00 warmup, starts, watts, 1:00 and 20:00 bench, cooldown

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