Michael Tambini

Log

Date Workout Score Ave Comments Action
01/13/23 13:55 3,011m 2:18.7

warm up

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01/12/23 5:14 1,009m 2:35.6

cool down

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01/12/23 4x3000m/1:30r 51:29.5 2:08.7

4X3000m 1:30r 20 s/m Target: 2K+18 (2:12)
Actual: 2:08.7

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01/12/23 10:03 2,113m 2:22.8

warm up

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01/11/23 2x1000m/2:00r 9:45.7 2:26.4

2X1000m 2:00r

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01/11/23 4x1250m/4:00r 19:07.5 1:54.7

4X1250m 4:00r high rate

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01/11/23 15:04 3,250m 2:19.1

warm up

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01/10/23 2x1300m/2:00r 13:05.9 2:31.1

cool down

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01/10/23 40:00 9,336m 2:08.5

40 min row 18/24 s/m start 2K+ 20 then 24 s/m 7 sec faster Target: (2:14) (2:07)
Actual: 2:13/2:04

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01/10/23 10:05 2,132m 2:22.0

warm up

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01/09/23 10:06 2,136m 2:21.9

cool down

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01/09/23 v4000m/2:30r...4 10,008m 2:06.9

4k/3k/2k/1k 2:30r Target 2k+17 (2:11) 2/4/6 improve
20/22/24/26 s/m
actual: 2:10, 2:08, 2:03.9, 1:57.7

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01/09/23 10:05 2,151m 2:20.6

warm up

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01/08/23 15:05 3,282m 2:17.9

Cool down

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01/08/23 2x2500m/3:00r 20:28.6 2:02.8

2X2500 3:00r 27 s/m

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01/08/23 1000m 3:54.8 1:57.4

1000 m attempt for ctc bailed at 250. Knee hurt

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01/08/23 15:06 3,354m 2:15.1

warm up

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01/06/23 3x1000m/2:00r 13:59.9 2:19.9

cool down

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01/06/23 v10:00/2:30r...5 7,174m 2:05.4

10m/8m/6m/4m/2m 20/22/24/26/28
Target: 2K +18 (2:12 then improve 2s/3s/5s/7s)
Actual: 2:10.3/2:07.8/2:04/1:59/1:51.9

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01/06/23 10:06 2,169m 2:19.8

warm up

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01/05/23 10:07 2,050m 2:28.0

cool down

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01/05/23 5x8:00/1:00r 9,263m 2:09.5

5X8minutes 1:00r 20 s/m Target: 2k+18 (2:12)
actual: 2:09.5

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01/05/23 10:05 2,116m 2:22.9

warm up

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01/04/23 10:04 2,214m 2:16.4

cool down

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01/04/23 3x1000m/2:00r 12:56.2 2:09.3

3X1000 2:00r 500 good effort/500 cruising
used for slow cool down

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