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Log

Date Workout Score Ave Comments Action
07/21/26 1:00:00 13,504m 2:13.2

w/Stan Silver ++ [8.5159f2padrev] 148W
5k:21:49.7::6k 26:17.4::30' 6831::10k 44:08.1
interp: 22:13.0::26:39.6::6752::44:25.9…

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07/20/26 5000m 21:27.7 2:08.7

w/Stan 85.4%RM PB 1st half <2:09

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07/19/26 10000m 44:43.7 2:14.1

w/Stan 81.9%RM [8.5/157f2pad] (27)
<=2:13. -> 5k <=2:17 ->9500 2:09.5 home.
2:13.0/12.7/2/0/1/9/8/7/6/7/16.8/7/3/5/7/…

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07/18/26 21097m 1:35:48.3 2:16.2

w/Stan and according to plan! Platinum+
Maintained sub 2:15 to 5k, 6k, 30', 10k then 11k to be >half way. Had it been 60'…

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07/17/26 500m 1:47.3 1:47.3

w/Stan & Bruce [10.5max185f0pad] (30) 283W
20.3/6/1.8/2.8/1.8 RM72.9% 77.0kg Can and will do much, much better in 2nd half. SW re…

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07/17/26 3000m 14:20.1 2:23.3

w/Stan

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07/16/26 1:00:00 13,177m 2:16.6

w/Stan. [8.5/159f2pad] 76.5kg HW 77.0%RM
Silver+

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07/15/26 500m 1:48.8 1:48.8

w/Stan. Poor. [10.5max/186f1no pad]
20.0/1.0/2.9/2/6

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07/15/26 3000m 14:24.0 2:24.0 View workout
07/14/26 100m 0:17.7 1:28.5

w/Stan SBT

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07/14/26 100m 0:17.7 1:28.5

w/Stan SB100 SBRM82.5% [190/10.5maxF0]

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07/14/26 100m 0:17.8 1:29.0

w/Stan SB

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07/14/26 100m 0:17.9 1:29.5

w/Stan SB

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07/14/26 5:31 1,155m 2:23.5

w/Stan warmdown after epic fail

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07/14/26 22:21 5,013m 2:13.8

w/Stan epic fail

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07/13/26 30:00 6,721m 2:13.9

w/Stan 9 mins <2:12 2049m 74.8kg LW
683///68/71/4/67/56/4/83 = 3388/34
[9.0/167f2pad] (26)

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07/12/26 6000m 26:37.9 2:13.1

[8.5/161f2] (27) 76.2kg HW
4:23.4//8.8/9.3/8i.3/4.7 = 13:15.6/22.3
5k interp: 22::11.6

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07/11/26 5000m 22:13.4 2:13.3

w/Stan [8.5/159f2+pad] (27)148W 77.1%RM
2:11.3/9/14.5/3/3.9/5/4.1/6//10.9 = 11:05.9/7.7

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07/10/26 100m 0:18.2 1:31.0 View workout
07/10/26 100m 0:18.1 1:30.5 View workout
07/10/26 100m 0:18.3 1:31.5 View workout
07/10/26 15:02 3,145m 2:23.4 View workout
07/10/26 5:41 1,251m 2:16.2 View workout
07/09/26 5:00 1,111m 2:15.0 View workout
07/09/26 1000m 3:58.4 1:59.2

w/SBStan Bronze+ [9.0/166f3](27) 207W 74.8kg
23.2/6/4/7/8/4.8//3.7/2/4.1 = 1:57.7/2:00.6 500-700 too slow. Went again 30 strokes away…

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