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Steffon Williams

Log

Date Distance Time Pace Comments Action
12/19/24 10,023m 39:24.4 1:57.9 View workout
12/18/24 3,005m 11:58.1 1:59.4

6 rounds w/20lb vest: 24 squats 24 pushups 24 lunges 500 meter row: total time: 28:54

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12/17/24 5,107m 20:04.6 1:57.9 View workout
12/10/24 8,122m 32:03.2 1:58.3 View workout
12/08/24 8,131m 32:03.0 1:58.2 View workout
12/07/24 5,010m 20:02.0 1:59.9

10 Rounds: 500m row; 15 pull-ups; 30 pushups; 45 squats… total time: 49:43

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12/06/24 5,113m 20:06.2 1:57.9 View workout
11/18/24 10,130m 40:03.9 1:58.6 View workout
11/17/24 8,018m 31:47.8 1:58.9 View workout
11/15/24 4,012m 16:07.1 2:00.5

With 20 pound vest: 500 meter intervals. After each set of 500m perform 3 rounds of Cindy.

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11/14/24 3,012m 12:01.4 1:59.7

500 meter splits w/ 20 pound vest between splits 24 squats 24 pushups 24 walking lunges

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11/13/24 5,012m 20:02.1 1:59.9

500 meter splits w/225 pound bench press 10 reps.

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11/05/24 5,000m 19:27.3 1:56.7 View workout
10/31/24 1,031m 4:07.4 1:59.9 View workout
10/31/24 1,021m 3:54.3 1:54.7 View workout
10/30/24 5,000m 20:45.0 2:04.5

Wore 20 Lbs vest/ during rest perform 24 squats; 24 pushups; 24 walking lunges.

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10/29/24 2,011m 8:26.2 2:05.8 View workout
10/26/24 10,122m 41:05.9 2:01.8 View workout
10/23/24 8,152m 32:04.8 1:58.0 View workout
10/22/24 8,019m 31:37.1 1:58.2 View workout