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Tom Sibson

Log

Date Workout Score Ave Comments Action
03/08/15 40:42 40:42.9 3:22.3 View workout
03/08/15 29:49 29:49.5 3:42.2 View workout
03/07/15 45:00 6,360m 3:32.2 View workout
03/07/15 10:24 2,069m 2:30.9 View workout
03/06/15 51:39 51:39.7 2:30.2 View workout
03/05/15 12:30 2,732m 2:17.2

warm-down after 300's

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03/05/15 19:49 19:49.9 2:28.8

3*300 (2 sets with 5 min rest between) 01:44.3, 01:43.5, 01:42.8, 01:42.8 ,01:43.0, 01:43.8

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03/05/15 11:29 2,518m 2:16.8

Warm-up before 300's

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03/04/15 30:00 5,123m 2:55.6

1 mile run, 4 sets of weight circult incl. 100 pushups, situps, bench pulls, cleans, shoulder press, finish with 5k erg

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03/02/15 1:04:16 1:04:16.6 2:22.6

5*2500 with 2 min rest. 02:12.9, 02:08.9, 02:09.7, 02:09.8, 02:09.7. Stroke rate of 22-23

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03/01/15 33:34 5,109m 3:17.1

5 min row, 5 min run, weight circuit times 5. total run = 5k, total erg = 5k and 3-4 sets of push ups, bench pulls,clean

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02/28/15 1:00:00.9 8,000m 3:45.0

Wharton Hammer. 4k warm-up. 5*500s and paddling. splits were 1:37 (2), 1:38 (2), 1:44

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02/27/15 10000m 44:56.5 2:14.8

10k row. 60%-70% effort. HR from 112 - 132 (beg to end). /500 splits from 2:20 to 2:10 (beg to end) avg. 2:15

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02/26/15 13:08 3,042m 2:09.5 View workout
02/26/15 9:32 9:32.4 2:21.6 View workout
02/26/15 24:00 5,076m 2:21.8 View workout
02/25/15 39:00 8,602m 2:16.0 View workout
02/24/15 18:40 3,507m 2:39.6

Marvin weights in the PM. 15 min run warmup and 4 sets of cleans, squats, shoulder press, tri extensions

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02/24/15 22:26 5,022m 2:14.0 View workout
02/23/15 40:14 40:14.9 2:38.7 View workout
02/22/15 1:00:00 11,145m 2:41.5

4*12 minutes with 3 min rest. did 5 sets of 20 pushups between erg:02:14.7(138),2:09 pace next 3. HR's 137, 145 and 147

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02/21/15 1:08:56 1:08:56.5 2:41.5 View workout
02/19/15 26:19 26:19.6 2:35.7 View workout
02/19/15 16:55 3,513m 2:24.5 View workout
02/18/15 34:00.0 7,618m 2:13.8 View workout