Marc Nelson

Log

Date Workout Score Ave Comments Action
07/27/22 v400m/2:00r...6 2,400m 2:14.8

400X6 2min rest
-3 off 2k avg
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07/27/22 2:56.6 208m 7:04.5

Warm-up

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07/19/22 4x666m/1:30r 12:27.1 2:20.2

666X8
90 sec rest
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07/15/22 4x400m/2:00r 7:04.6 2:12.6

400X6 2min rest
-3 off 2k avg
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07/15/22 400m 1:42.2 2:07.7

400X6 2min rest
-3 off 2k avg
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07/15/22 5:16.0 625m 4:12.8

Cool down

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07/13/22 4x400m/2:00r 7:09.7 2:14.2

400X6 2min rest
-3 off 2k avg
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07/11/22 v1:30/1:30r...10 3,586m 2:05.4

90 sec X 10 (90sec rest)
2K pace
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07/07/22 v400m/2:00r...6 2,400m 2:05.5

400X6 2min rest
-3 off 2k avg
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07/05/22 20:00.0 3,960m 2:31.5

Follow along Dark Horse video.

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07/05/22 7:30.5 1,204m 3:07.0

Warm-up/Cool down
Combined time/meters

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06/29/22 3x666m/1:30r 8:46.7 2:11.8

666X8
90 sec reat
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06/29/22 1m 0:00.4 3:20.0

666X8 (90 sec/R)
5328 meters
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06/28/22 v6:00/2:02r...3 3,754m 2:23.8

6min X 6
5k + 10
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06/23/22 4x1500m/3:00r 22:03.8 2:27.0

Half
1500 X 14 3 min rest
97meter final round 5min recover
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06/14/22 v2000m/2:00r...3 3,500m 2:23.0

5000k off day. No HIIT!
2000, 1500, 1000, 500
20/22/24/26 stroke rate per
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06/12/22 v4:00/4:01r...4 2,322m 2:09.1

Pyramid
4/4 rest
3/3
2/2
1
5 min rest
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06/06/22 v1:00/1:30r...10 2,365m 2:06.8

10X1 min
1:30 rest
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06/03/22 3x2000m/2:30r 24:02.8 2:24.3

Half Marathon
2000X10
1097 final
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05/26/22 5:00.0 1,302m 1:55.2

10 Good Morn
10 bb rows
(75 lbs)
60 sec row
.90 sec rest

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05/25/22 v4:00/4:02r...4 2,295m 2:10.7

Pyramid
4/4 rest
3/3
2/2
1
5 min rest
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05/25/22 v0:10/5:00r...4 1,401m 2:12.0

Pyramid
47 min
10min warm-up
1 on 1 off
2 on 2
3 on 3
4 on 4
3 on 3
2 on 2
1 on 1
5 min recover<…

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05/20/22 2x3000m/2:00r 30:49.1 2:34.0

7X3000
2 min rest

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05/18/22 3x5:00/2:00r 3,176m 2:21.6

30 min
20/22/20/22/20

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05/14/22 4219m 20:53.9 2:28.6

4219 X 4 (3 min rest)
4221 last round (5min recover)

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