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Oct 16 Starting Your Workout: Warming-Up 

Alex Pappas

Log

Date Distance Time Pace Comments Action
11/21/19 5,000m 19:34.4 1:57.4

1k @ (16, 18, 20, 18, 22)
Avg. spm 18
Avg. HR 151

 View workout
11/21/19 283m 1:06.1 1:56.7

Warm up

 View workout
11/20/19 4,734m 20:00.0 2:06.7

Warm-up for weights
(2 min. @ 18, 2 min. @ 20, 1 min. @ 14) X 4

 View workout
11/18/19 3,000m 11:54.2 1:59.0

3 x 3k (Cals in between)
1k@18, 1k@20, 1k@22
Avg. SPM 20
Avg. HR 154

 View workout
11/18/19 3,000m 11:45.8 1:57.6

3 x 3k (Cals in between)
1k@18, 1k@20, 1k@22
Avg. SPM 20
Avg. HR 153

 View workout
11/18/19 3,000m 11:50.0 1:58.3

3 x 3k (Cals in between)
1k@18, 1k@20, 1k@22
Avg. SPM 20
Avg. HR 144

 View workout
11/18/19 4,726m 20:00.0 2:06.9

Warm-up for weights
(2 min. @ 18, 2 min. @ 20, 1 min. @ 14) X 4

 View workout
11/14/19 500m 1:39.6 1:39.6

Avg. SPM 20

 View workout
11/14/19 3,000m 12:07.8 2:01.3

3 x 3k (Cals in between)
1k@18, 1k@20, 1k@22
Avg. SPM 18
Avg. HR 154

 View workout
11/14/19 3,000m 11:54.5 1:59.0

3 x 3k (Cals in between)
1k@18, 1k@20, 1k@22
Avg. SPM 19
Avg. HR 155

 View workout
11/14/19 3,000m 10:59.0 1:49.8

3 x 3k (Cals in between)
1k@18, 1k@20, 1k@22
Avg. SPM 20
Avg. HR 163

 View workout
11/13/19 4,930m 20:00.0 2:01.7

Warm-up for weights
(2 min. @ 18, 2 min. @ 20, 1 min. @ 14) X 4

 View workout
11/11/19 1,000m 3:21.4 1:40.7

5k, 3k, 1k
Avg. spm 25
Avg. HR 161

 View workout
11/11/19 3,000m 11:43.2 1:57.2

5k, 3k, 1k
1k@ 18, 20, 22
Avg. spm 20
Avg. HR 150

 View workout
11/11/19 5,000m 19:28.9 1:56.8

5k, 3k, 1k
1k@ 18, 20, 22, 20, 22
Avg. spm 20
Avg. HR 149

 View workout
11/11/19 2,463m 10:00.0 2:01.8

Warm-up for weights

 View workout
11/09/19 1,595m 6:00.0 1:52.8

10 min, 9 min, 8 min, 7 min, 6 min
SPM 18 --> 22 every minute.
Cals in between
Avg. SPM 20
Avg. HR 166

 View workout
11/09/19 1,831m 7:00.0 1:54.6

10 min, 9 min, 8 min, 7 min, 6 min
SPM 18 --> 22 every minute.
Cals in between
Avg. SPM 20
Avg. HR 167

 View workout
11/09/19 2,078m 8:00.0 1:55.4

10 min, 9 min, 8 min, 7 min, 6 min
SPM 18 --> 22 every minute.
Cals in between
Avg. SPM 20
Avg. HR 164

 View workout
11/09/19 2,304m 9:00.0 1:57.1

10 min, 9 min, 8 min, 7 min, 6 min
SPM 18 --> 22 every minute.
Cals in between
Avg. SPM 19
Avg. HR 160

 View workout