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Sep 13 Strength and Fitness: The 401K for Your Body
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Rod Chinn

Log

Date Distance Time Pace Comments Action
01/15/14 3,000m 10:25.5 1:44.2

WEDS. 6 x 500.2'r

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01/13/14 6,000m 22:39.2 1:53.2

MON. 6 x 1k.1'r

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01/12/14 7,649m 30:00.0 1:57.6

SUN. 30 x 1'.1'r @20

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01/11/14 5,000m 8:46.3 0:52.6

warmups/mornings

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01/10/14 2,400m 8:46.3 1:49.6

FRI. 6 x 400.2'r

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01/08/14 7,220m 30:00.0 2:04.6

WEDS. 30 mins

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01/05/14 7,257m 30:00.0 2:04.0

SUN. 6 x 5'.1'r @20spm

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01/04/14 60,000m 5:00:00.0 2:30.0

warmups/mornings/crap sessions since last entry

 View workout
12/21/13 32,000m 4:06:00.0 3:50.6

warmups/morns

 View workout
12/21/13 5,150m 20:00.0 1:56.5

SAT. 5 x 2' (x2) @20spm

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12/20/13 6,000m 22:46.3 1:53.8

FRI.. 6 x 1k.1'r

 View workout
12/18/13 3,750m 13:19.3 1:46.5

WEDS. 5 x 750.3;30r

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12/15/13 5,387m 20:00.0 1:51.3

SUN. 5 x 1'1'r (x 4) @20spm

 View workout
12/14/13 38,000m 6:00:20.8 4:44.4

warm ups/mornings

 View workout
12/13/13 6,000m 23:20.8 1:56.7

FRI. 3 x 2k.3'r

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12/11/13 4,000m 14:44.7 1:50.5

WEDS.4 x 1k.5'r

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12/09/13 7,807m 30:00.0 1:55.2

MON. 30 mins.

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12/07/13 2,000m 6:58.5 1:44.6

SAT. BIRC

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12/02/13 3,000m 10:07.7 1:41.2

MON. 4 x 500.3:30r, 4 x 250.

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12/01/13 3,977m 15:00.0 1:53.1

SUN. 15 x 1'.1'r@20

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