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Log

Date Workout Score Ave Comments Action
12/27/17 4x15:00/1:00r 13,752m 2:10.8

Aerobic System - 4x15:00, 1 min rest
• 45-60’ @ Heart Rate 180-Age; 18-22 spm

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12/26/17 30x0:25/1:00r 3,502m 1:47.0

2 sets of 10x :25 seconds with1 min rest. 5-7 rest between sets

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12/26/17 22:34 5,014m 2:15.1

warmup

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12/24/17 16:14 3,619m 2:14.6

final piece of aerobic set

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12/24/17 3x15:00/1:00r 10,278m 2:11.3

3x15 min aerobic

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12/23/17 9:06 2,072m 2:11.9

Warm up

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12/23/17 10x250m/3:30r 8:30.0 1:42.0

2k warm up
• 10k | 250 on / 750 off
• 2k cool down
• Intensity: 90%
• SPM: 28-32

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12/23/17 9:33 2,007m 2:22.8

warm down

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12/22/17 4x15:00/1:00r 13,638m 2:11.9

4 x 15:00 aerobic

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12/20/17 15x1:00/2:00r 4,065m 1:50.7

(1’ on/2’ off x 4) x 3
• Set 1: @26SPM , Set 2: @28SPM, Set 3: @30SPM
• Intensity: 90%

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12/20/17 12:05 2,507m 2:24.7

warm up

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12/19/17 4x12:00/1:00r 10,951m 2:11.4

4x12:00 aerobic

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12/18/17 15:02 3,124m 2:24.4

warmup

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12/18/17 25:00.0 4,958m 2:31.2

(10”on/50”off x 10) x 2; 5’ Rest between sets.
Intensity: 95-100% | Target splits between 1:29-1:31; as low as you…

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12/17/17 3x15:00/2:00r 10,214m 2:12.1 View workout
12/16/17 4x6:00/4:00r 6,283m 1:54.5 View workout
12/16/17 23:19 5,011m 2:19.6 View workout
12/14/17 v125m/1:00r...10 4,643m 2:10.6 View workout
12/14/17 15:03 3,133m 2:24.1 View workout
12/13/17 3x1500m/5:00r 17:01.0 1:53.4 View workout
12/13/17 14:13 2,995m 2:22.4 View workout
12/12/17 v10:00/r...12 8,143m 2:09.8 View workout
12/11/17 3x15:00/2:00r 9,988m 2:15.1 View workout
12/10/17 4x10:00/1:00r 9,258m 2:09.6 View workout
12/09/17 15:05 3,265m 2:18.7 View workout