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Jim Lewis

Log

Date Workout Score Ave Comments Action
11/24/09 39:32.4 8,909m 2:13.1

4 X 1500M w/ 4:00 min rest / 25 SPM @ 1:57.7/500M. HR range 163 to 170.

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11/24/09 8:05.6 1,525m 2:39.2

Warm-up

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11/21/09 1:33:54.3 21,024m 2:13.9

3 X 6000M w/ 6:00 min rest / 25 SPM @ 2:06.5/500M. HR range 158 to 172. Messed-up rest should be 5:00 minutes.

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11/21/09 6:16.8 1,256m 2:30.0

Warm-up

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11/19/09 39:00.0 8,889m 2:11.6

3 X 10:00 min w/ 3:00 min rest / 26 SPM @ 2:04.1/500M. HR range 154 to 159...

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11/17/09 31:32.0 6,906m 2:16.9

4 X 1000M w/ 4:00 min rest / 28 SPM @ 1:56.5/500M. HR range 161 to 170.

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11/17/09 10:05.9 2,080m 2:25.6

Warm-up

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11/14/09 39:49.2 10,000m 1:59.4

353 of 907. 10,000 Meters / 27 SPM @ 1:59.4/500M. HR = 174. That was pretty hard for where I'm at. Can use as rerow.

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11/14/09 6:05.3 1,246m 2:26.5

Warm-up

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11/12/09 45:00.0 9,702m 2:19.1

10 min warm-up / 5 X 3 min. @ 22SPM, 2 min. @ 27SPM, and 1 min. @ 32SPM. 5 min cool down...

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11/11/09 39:00.0 8,792m 2:13.0

3 X 10:00 min w/ 3:00 min rest / 26 SPM @ 2:04.6/500M. No warm-up, this is OK for this workout...

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11/10/09 31:33.7 6,825m 2:18.7

4 X 1000M w/ 4:00 min rest / 27 SPM @ 1:56.7/500M. HR avg high 160's. That's a little lower than last row. Good job.

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11/10/09 8:04.3 1,581m 2:33.1

Warm-up

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11/07/09 59:14.8 13,667m 2:10.0

2 X 6000M w/ 5:00 min rest / 26 SPM @ 2:03.1/500M. HR avg 165 for first & 180 for second. 180 BPM last 2000M was OK.

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11/07/09 5:05.1 1,047m 2:25.7

Warm-up

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11/06/09 45:00.0 9,636m 2:20.0

10 min warm-up / 5 X 3 min. @ 22SPM, 2 min. @ 27SPM, and 1 min. @ 32SPM. 5 min cool down.

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11/05/09 39:00.0 8,656m 2:15.1

3 X 10:00 min w/ 3:00 min rest / 25 SPM @ 2:05.5/500M. HR in the low to mid 150's. This is where you want to be.

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11/05/09 8:02.9 1,645m 2:26.7

Warm-up

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11/03/09 31:34.8 6,966m 2:16.0

4 X 1000M w/ 4:00 min rest / 27 SPM @ 1:56.8/500M. HR avg low 170's. This is still good, but can try to lower time/500M.

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11/03/09 10:04.0 2,076m 2:25.4

Warm-up

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11/01/09 45:00.0 10,010m 2:14.8

10 min warm-up / 5 X 3 min. @ 22SPM, 2 min. @ 27SPM, and 1 min. @ 32SPM. 5 min cool down.

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10/30/09 39:00.0 8,480m 2:17.9

3 X 10:00 min w/ 3:00 min rest / 25 SPM @ 2:09.5/500M. HR in high 140's approching 150. This is getting better.

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10/30/09 8:03.5 1,512m 2:39.8

Warm-up

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10/28/09 31:36.5 7,013m 2:15.2

4 X 1000M w/ 4:00 min rest / 27 SPM @ 1:57.0/500M. HR avg low 170's. This is still a good place to be HR wise

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10/28/09 10:02.0 2,194m 2:17.1

Warm-up

 View workout