Kenny Muse

Log

Date Workout Score Ave Comments Action
01/26/22 20000m 41:16.1 2:03.8

20000m, no rest

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01/26/22 1000m 2:09.0 2:09.0

warm up

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01/21/22 1000m 2:46.8 2:46.8

cool down

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01/21/22 20000m 43:13.3 2:09.6

20000m, no rest(first session after Covid)

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01/21/22 1000m 2:21.8 2:21.8

warm up

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01/09/22 1000m 2:50.4 2:50.4

cool down

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01/09/22 3x12000m/2:00r 1:13:06.1 2:01.8

3 x 12000m, 2:00 rest, 4K + 19

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01/09/22 1000m 2:15.4 2:15.4

warm up

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01/07/22 5000m 20:34.6 2:03.4

5000m continuous row changing stroke rate every 1000m (R18/20/18/20/18)

R18 at 2km plus 20s/500m. Increase the pace for the R20 by…

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01/07/22 1000m 4:10.0 2:05.0

warm up

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01/05/22 1000m 2:50.6 2:50.6

cool down

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01/05/22 1:00:00 30,264m 1:58.9

60 mins, no rest

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01/05/22 1000m 2:08.0 2:08.0

warm up

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01/04/22 v1000m/4:39r...3 3,000m 2:00.0

After each 1000m , 2 rounds of
5 pull-ups,
10 push-ups,
15 kettlebell swings.

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01/04/22 1000m 4:09.1 2:04.5

warm up

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01/03/22 1000m 2:28.7 2:28.7

cool down

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01/03/22 v5000m/2:00r...6 20,000m 1:59.5

5000 @4k +15,
4000 @4k +13,
3000 @4k + 12,
2000 @4k + 11,
1000 @4k + 10,
5000 @4k +15
Rest 2:00

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01/03/22 1000m 2:12.2 2:12.2

warm up

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01/02/22 1000m 3:08.9 3:08.9

cool down

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01/02/22 40000m 1:19:54.4 1:59.8

Alternate, 5000 @ 4K +20, 5000 @ 4K +16

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01/02/22 1000m 2:14.8 2:14.8

warm up

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12/31/21 5000m 21:14.6 2:07.4

5K ski

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12/30/21 v10000m/2:00r...5 30,000m 1:58.8

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

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12/30/21 1000m 2:15.2 2:15.2

warm up

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12/29/21 5000m 20:20.0 2:02.0

5000m, R22 @ 2:02

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