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

Date Distance Time Pace Comments Action
10/25/23 463m 2:00.0 2:09.5 View workout
10/25/23 465m 2:00.0 2:09.0 View workout
10/25/23 463m 2:00.0 2:09.5 View workout
10/25/23 383m 1:34.2 2:02.9 View workout
10/25/23 656m 3:00.3 2:17.4 View workout
10/25/23 3,982m 17:00.0 2:08.0 View workout
10/23/23 736m 3:24.4 2:18.8

TUESDAY TRAVEL FROM DTW
WALK 8k, box 6x1:15/:45
REST 3
Cool down on MONDAY

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10/23/23 500m 1:48.5 1:48.5

No look 500, 30, ?? 85-90% effort

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10/23/23 755m 3:00.0 1:59.2

24,1:59 163

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10/23/23 954m 4:00.0 2:05.7

20,2:06 158

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10/23/23 5,113m 22:00.0 2:09.0

MONDAY (Vince) 19,2:10 155-60

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10/22/23 517m 2:09.0 2:04.7

Cool down

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10/22/23 1,544m 6:32.0 2:06.9

SUNDAY LIFT 22 sets (In DTW) warm up

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10/21/23 457m 2:00.0 2:11.2

100% 15,2:12

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10/21/23 584m 2:37.6 2:14.9 View workout
10/21/23 5,000m 20:09.9 2:00.9

10x500/115-120to154 (1:30-45 rest) slower rate for each of last 4

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10/21/23 307m 1:18.3 2:07.5 View workout
10/21/23 459m 2:08.8 2:20.3 View workout
10/21/23 2,522m 10:51.8 2:09.2 View workout
10/21/23 2,522m 10:52.0 2:09.2

SATURDAY ( 3 hrs sleep) Warm up 19, 2:10 to 144
FRIDAY REST 3

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