Alec Gayson

Log

Date Distance Time Pace Comments Action
10/24/21 4,000m 14:27.7 1:48.4 View workout
08/08/21 5,000m 19:00.7 1:54.0

Steady 5k aiming for 20spm

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08/04/21 3,000m 11:17.8 1:52.9

Row n Run - 500row 400run x 6 - Steady away

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07/05/21 8,000m 31:21.5 1:57.5

1k row @ sub 2:00 split into 10 Burpee deadlift @ 80kg - 8 times through 😅

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06/21/21 5,000m 19:14.1 1:55.4

Light 5k @ 20spm

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05/25/21 5,000m 19:29.8 1:56.9

Light 5k wake up - SPM Focused

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05/19/21 10,092m 40:00.0 1:58.9

4 x Light 10min intervals with 25 press ups between each

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04/26/21 2,500m 7:52.1 1:34.4

3 x 500m 2R / aiming for sub 1:35 split - Got it but felt cheeky today!

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04/26/21 500m 1:37.7 1:37.7

Warm Up 500m before 6 x 500 intervals.

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04/21/21 4,000m 12:58.9 1:37.3

8 x 500m 2R aiming sub 1:38 (cheeky but ok)

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04/07/21 10,000m 39:39.2 1:58.9

Row cross Training - 2k row light into 10 burpees, 10 pull ups, 10 Press Up thrusters, 10 KB Thrusters @ 25kg, 10 Toes to Bar... Repeat X…

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03/22/21 6,000m 20:47.6 1:43.9

2k Row 3min Rest x 3 / Slowest 2k is your score (First go in some time 🥵)

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03/21/21 5,000m 17:59.1 1:47.9

Started as a light row, felt good so leant into it last 2k a bit. Feel good.

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03/15/21 6,000m 22:34.0 1:52.8

3k - 30 bench @ 60kg ... 2k/20 ... 1k/20 Part 1 of the slog (Run/squat same routine to follow)

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02/26/21 2,762m 10:00.0 1:48.6

10 min blast post Strength (DL) 20sec hard 40sec light

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02/16/21 5,000m 16:33.4 1:39.3

Cheeky reminder of what I’m working towards while mid strength/power training tried out lifting shoes

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02/11/21 5,000m 19:45.9 1:58.5

Calories Out part 1 - 5k steady row

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02/03/21 5,000m 19:49.4 1:58.9

Light morning row

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01/26/21 4,000m 15:13.8 1:54.2

Pre Breakfast calorie crunching - 1k row/1k run x 4 (short of time to do 5)

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01/25/21 6,000m 23:02.3 1:55.1

Rowing @ sub 20 Spm and @ sub 2:00 / RM Press Ups to the beep..... 3k Row/40 press ups, 2k row/40 press ups, 1k row/20 press ups - steady…

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