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Kenny Muse

Log

Date Workout Score Ave Comments Action
04/10/22 5000m 10:34.0 2:06.8

5000m warm up

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04/08/22 5:00 2,278m 2:11.6

cool down

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04/08/22 3x12000m/2:00r 1:12:37.5 2:01.0

3 x 12000m, 2:00 rest, 4K + 15

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04/08/22 5:00 2,304m 2:10.2

warm up

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04/07/22 8888m 36:21.3 2:02.7

8888m

The session is set for splits of 1111m at R18/22/18/24/18/22/18/24

R18 at 2km plus 21
R22 at 2km plus 16
R24…

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04/07/22 1000m 4:12.0 2:06.0

warm up

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04/05/22 5:00 2,287m 2:11.1

cool down

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04/05/22 v10000m/2:00r...5 30,000m 1:58.5

10000, 8000, 6000, 4000, 2000.
Start 4K + 16, -3 for each split after. 2:00 rest

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04/05/22 5:00 2,273m 2:11.9

warm up

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04/04/22 1000m 4:15.8 2:07.9

cool down

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04/04/22 v2000m/2:00r...5 8,000m 2:00.0

2000m/1500m/1000m/1500m/2000m (rest 2m)

R20/22/24/22/20.

Start at 2km plus 18 for the R20 and improve 3s and 5s respectivel…

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04/04/22 1000m 4:15.2 2:07.6

warm up

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04/03/22 40000m 1:18:31.7 1:57.7

40000m, TT

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04/03/22 5:00 2,340m 2:08.2

warm up

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04/01/22 1000m 4:18.7 2:09.3

cool down

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04/01/22 v3:00/r...18 8,813m 2:02.5

3x12mins
Each 12mins is split into 3x4mins containing 3mins of steady-state roughly 19spm and 1min of UT1 roughly 22spm.
2mins re…

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04/01/22 1000m 4:24.3 2:12.1

warm up

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03/31/22 5:00 2,252m 2:13.2

cool down

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03/31/22 3x12000m/2:00r 1:12:52.5 2:01.4

3 x 12000m, 2:00 rest, 4K + 15

 View workout
03/31/22 5:00 2,270m 2:12.1

warm up

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03/29/22 5:00 2,214m 2:15.5

cool down

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03/29/22 v10000m/2:00r...3 40,000m 2:01.2

Targets;
- 10000 @ 4K +18
- 20000 @ 4K +12
- 10000 @ 4K +18
2:00 rest

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03/29/22 5:00 2,281m 2:11.5

warm up

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03/28/22 4x2500m/1:00r 40:47.8 2:02.3

2500m x 4 (rest 1m) R20

Stick to 2km pace plus 18.

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03/28/22 1000m 4:15.1 2:07.5

warm up

 View workout