Lena Brandesova

Log

Date Distance Time Pace Comments Action
11/01/21 2,800m 11:34.2 2:03.9

“Hitting That Sweet Spot”
700m/2:00r
1400m/2:00r
700m/2:00r
SPM 28 and above

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11/01/21 2,000m 8:52.0 2:13.0

8x 250m/0:30r
Spm 24-26-28-28-26-24-28-28

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10/26/21 5,000m 21:30.9 2:09.0

10 rounds
250m easy into 250m hard
1:00r

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10/24/21 13,369m 1:03:00.0 2:21.3

7 rounds:
4:00 @ 20 spm into
3:00 @ 22 spm into
2:00 @ 24 spm into
2:00r

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10/11/21 6,874m 30:00.0 2:10.9

5 rounds:
3:00 moderate
3:00 easy
1:00r

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10/07/21 2,500m 10:00.0 2:00.0

10x 1:00/0:30r

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09/19/21 20,000m 1:34:04.8 2:21.1

4 rounds
5000m @ half marathon PR pace
3:00r

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09/18/21 10,000m 42:56.7 2:08.8

10 rounds
1k @ under 10k PR pace
1:00r

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09/08/21 2,357m 9:57.3 2:06.7

Metcon
50-40-30-20-10 cal row
25 wall ball squats, 12 push ups in between individual rounds, no additional rest

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09/07/21 10,000m 44:03.1 2:12.1

10 sets, 1:00r between:
300m fast
200m easy
200m fast
300m easy

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09/02/21 6,740m 30:00.0 2:13.5

30 min emom
1st: 1s fast/59s easy
2nd: 2s fasf/58s easy etc.

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08/31/21 1,452m 5:20.0 1:50.1

16x 0:20/0:10r

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08/31/21 1,100m 4:26.7 2:01.2

Warm up
500m/1:30r
300m/1:00r
3x 100m/0:30r

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08/21/21 15,000m 1:09:46.3 2:19.5

15 rounds
1000m/0:30r

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08/18/21 2,405m 10:00.0 2:04.7

10x 1:00/1:00r

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08/13/21 10,000m 42:06.1 2:06.3

20 rounds
250m easy into 250m hard
1:00r

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08/11/21 6,600m 28:13.8 2:08.3

2000m easy / no rest
400m moderate / 2:00r

1600m easy / no rest
300m moderate / 2:00r

1200m easy / no rest
200m…

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08/10/21 4,000m 16:39.3 2:04.9

4K row for time

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08/06/21 3,000m 13:00.0 2:10.0

Partner metcon
50 S2O
40 push ups
1k row

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08/05/21 7,623m 30:00.0 1:58.0

30x 1:00/1:00r

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