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Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
Mar 17 Kelsey Pfendler: A River Guide’s Journey to a Solo Pacific Crossing
Mar 16 Strength On and Off Duty: McCall Hoyt
Mar 12 Molly Vollmer: Strength in Every Season

Ronnie Brown

Log

Date Workout Score Ave Comments Action
09/30/21 5000m 22:50.2 2:17.0

Quick n’ easy 5k

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09/30/21 v1500m/r...12 7,043m 2:02.9

Short rest intervals. WU/CD, 10x1:40 hard, :20 easy. 🔥🔥🥵🥵

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09/29/21 30:00 6,608m 2:16.1

Easy steady state 30:00

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09/29/21 v5:00/r...5 8,095m 2:04.1

5:00 wu&cd, 3x2K, 3:00 easy

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09/28/21 5000m 23:13.5 2:19.3

Leisurely 5k after work

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09/28/21 v5:00/r...6 8,131m 2:02.1

500m wu&cd, 4x1500, w/2:00 easy

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09/27/21 v500m/r...10 5,000m 1:57.7

500m wu&cd 8x500m w/2:00 easy

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09/26/21 v500m/r...5 16,000m 2:04.8

500m wu&cd, 3x5k. 1st 2500 @ 2:10, 2nd 2500 @ 2:00.

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09/25/21 v10:00/1:00r...3 7,057m 2:07.5

3x10:00 w/1:00 easy

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09/24/21 v500m/r...11 7,703m 1:55.9

500 wu&cd pyramid from 1:00-5:00, and back down. 2:00 rest

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09/23/21 v7:00/r...12 7,320m 2:05.6

7:00 wu&cd, 10x1:40 on, :20 easy

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09/22/21 v500m/r...5 7,000m 1:59.8

500m wu/cd, 3x2k around 1:58

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09/22/21 30:00 6,966m 2:09.1

30:00 steady state

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09/21/21 v700m/r...8 7,400m 1:59.1

700m wu/cd 6x1k w/1:00 easy

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09/21/21 30:05 6,978m 2:09.3

30:00 steady state

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09/20/21 v5:00/r...13 5,295m 1:58.9

5:00 wu/cd 11x1:00 on, 1:00 easy

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09/19/21 v500m/r...5 16,000m 2:08.5

500m wu/cd, 3x5k w/2:00 easy

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09/18/21 v5:00/r...7 9,587m 1:59.7

5:00 WU/cd, 5x1500 w/2:00 easy

 View workout
09/17/21 v500m/r...10 9,000m 1:58.7

500 WU/cd 8x1k, 2:00 easy

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09/16/21 v500m/r...9 7,084m 1:58.1

500m WU/cd Pyramid to 5:00, 2:00 easy

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09/15/21 15:07 3,177m 2:22.8

15:00 steady

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09/15/21 v5:00/r...12 4,877m 2:03.0

5:00 wu&cd, 10x1:00 on 1:00 off

 View workout
09/14/21 30:08 7,051m 2:08.2

30:00 @ 2:08

 View workout
09/14/21 v7:00/r...12 7,489m 2:02.8

7:00 WU/CD, 10x1:40 hard, :20 easy

 View workout
09/13/21 17:33 4,017m 2:11.0 View workout