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Tom Sibson

Log

Date Workout Score Ave Comments Action
02/17/15 48:00.0 10,644m 2:15.2 View workout
02/17/15 1:00:00.9 10m 50:00:45.0

Marvin weights at this gym in the PM

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02/16/15 45:06.5 10,143m 2:13.4 View workout
02/15/15 1:02:37.5 10,087m 3:06.2

5*2000 w/4 RI. 2:20,2:15, 2:10, 2@2:05. R/I incl. 20 push ups, 20 bench pulls w/ 30lbs and 20 mach crunch#6.20min run

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02/15/15 35:00.0 7,000m 2:30.0

consists of 3*2000 warmups and 1*1000 warm down after race

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02/14/15 7:15.9 2,000m 1:48.9

Center City Slam

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02/13/15 38:09.5 8,010m 2:22.9

3*10 min easy paddlng

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02/12/15 33:00.0 6,573m 2:30.6

3 * 10 min @ +40, 1 min rest

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02/12/15 18:25.0 4,012m 2:17.7

easy paddling after 3*10 min

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02/11/15 7:22.1 1,514m 2:26.0

warm down after 1k

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02/11/15 3:33.8 1,000m 1:46.9

intent was do to 1k at 2k pace

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02/11/15 22:35.2 5,012m 2:15.1

Erg Test warmup

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02/10/15 36:00.0 7,513m 2:23.7

3 * 10 min with 2 min rest

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02/10/15 15:00.0 3,000m 2:30.0

after 3*10 min did 3 round of 3*100 meters with 1 min rest. avg 1:40 splits

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02/08/15 1:01:24.0 12,350m 2:29.1

8*1500 with 1:00 rest. Did 6 sets of 20 pushups during R/I. Avg 2:10 per 5001

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02/07/15 7:16.8 2,000m 1:49.2

Main Line Slide

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02/07/15 35:00.0 5,000m 3:30.0

4*1000 w/u, 5 min each. 1k warmdown

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02/06/15 9:12 9:12.7 2:16.9

4*500

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02/06/15 0:49 163m 2:31.8 View workout
02/06/15 24:00 5,014m 2:23.5

2*10 min with 2min r/i

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02/05/15 48:00 10,340m 2:19.2

4*10 min 2 minr/i. 30 sec hard/30 sec easy

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02/04/15 21:18 5,078m 2:05.9

5k run - 27 minutes, then 5k row

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02/03/15 48:00 10,183m 2:21.4

4*10 min 2 min r/i

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02/01/15 48:00 9,526m 2:31.1

4*10 min 2 min r/i., 30sec hard/30 sec easy

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01/31/15 9:56 2,194m 2:15.8

warm down after FRA workout

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