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Tom Sibson

Log

Date Workout Score Ave Comments Action
03/24/15 44:00 7,967m 2:45.6

3 sets of 3 * 3min/1min rest. Rythym. 5 min rest between sets

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03/24/15 10:01 2,038m 2:27.5

Warmup before 300's

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03/23/15 1:00:00.0 10,000m 3:00.0

Coached. Double? 2 to 3 x 20 minutes at 65-70% (+30 to +40 your goal 1k/2k pace)
Rest: 2-3 minutes

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03/22/15 1:30:00.0 13,000m 3:27.6

3 to 5 x 15 minutes at 60-65% (+35 to +45)
Rest: 1-2 minutes
Rates: 20-24 spm

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03/21/15 1:10:00.0 12,000m 2:55.0

4 to 6 x 1000 meters (4 minutes) at +5 to +10 your goal 1k/2k pace
Rest: 3-5 minutes
Rates: 22 ? 26 spm (HARD SS)

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03/19/15 1:20:00.0 10,000m 4:00.0

Coached. Double with JK. 2 to 3 rounds of 4 x 10-15 150 meters)
Rest: 1:00 Static
Rest between rounds: 5-10 minute

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03/18/15 40:56 40:56.9 3:59.4

5 x 1000 meters (4 minutes) at +5 to +7 your goal 1k/2k paceRI = 4 min. Pushups, cleans, situps pulls inbetween sets

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03/18/15 10:09 2,223m 2:17.1

warmup before workout

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03/17/15 36:00 8,141m 2:12.6

3*10 min/2 min rest. 20 spm, 2:05 pace

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03/16/15 1:20:00.0 10,500m 3:48.5

Double with JK. 5 to 7 x 2000 meters at 65-70% (+25 to +35 your goal 1k/2k pace)
Rest: 2-3 minutes

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03/15/15 1:20:00.0 11,500m 3:28.6

Coached- Water Warm
6 - 8 miles (technique)

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03/14/15 1:20:00.0 11,000m 3:38.1

CoachSTEADY STATE CHASE (4- with T,T, J)
3 to 5 x 8 minutes at VarRates (22 to 28 spm)
Rest: 3-5 minutes paddlin

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03/13/15 36:00 7,524m 2:23.5

3 x 10 minutes at 55-60% REGENERATION (+45 TO +55 your goal 1k/2k pace)
Rest: 1-2 minutes

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03/12/15 2:21 519m 2:16.3 View workout
03/12/15 2:14 490m 2:17.6 View workout
03/12/15 4:36 1,007m 2:17.0 View workout
03/12/15 5:14 5:14.0 2:38.1 View workout
03/12/15 4:16 4:16.1 2:33.1 View workout
03/12/15 4:09 4:09.8 2:40.3 View workout
03/12/15 10:02 2,104m 2:23.1 View workout
03/11/15 33:28 33:28.2 2:23.0 View workout
03/11/15 9:57 2,034m 2:26.9 View workout
03/10/15 49:28 49:28.6 2:26.1 View workout
03/09/15 34:22 34:22.0 5:30.8 View workout
03/09/15 13:32 13:32.3 2:09.2 View workout