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Damian McKeon

Log

Date Distance Time Pace Comments Action
09/25/17 10,000m 38:28.7 1:55.4 View workout
09/21/17 5,000m 19:00.0 1:54.0 View workout
09/18/17 5,000m 18:36.7 1:51.6 View workout
09/14/17 10,000m 38:33.8 1:55.6

1:00 plank immediately after finishing

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09/06/17 5,000m 19:19.0 1:55.9

1:15 plank immediately after finishing

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09/05/17 5,000m 19:29.5 1:56.9

Two back to back 5k rows with 5 minutes rest in between. This was the first one.

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09/05/17 5,000m 19:13.0 1:55.3

Two back to back 5k rows with 5 minutes rest in between. This was the second one.

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08/28/17 5,000m 20:27.0 2:02.7 View workout
08/22/17 10,000m 37:45.3 1:53.2

New 10k PR

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08/21/17 5,000m 18:44.5 1:52.4

did fartleks 1st, 3rd, 7th and 9th 500 in 140's, the balance in 150's. No rest Plank 1:10

 View workout
08/17/17 10,000m 39:06.7 1:57.3

No rest 1 min plank after

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08/15/17 10,000m 41:32.7 2:04.6

No rest 1 minute plank after

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08/01/17 5,000m

5 rounds of:
1k row/2 minutes rest Sub 1:49 pace

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07/31/17 10,000m 41:32.7 2:04.6

Stopped for over 1 minute while Chief RR was talking to me.

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07/28/17 5,000m 18:30.6 1:51.0 View workout
07/26/17 5,000m 18:48.4 1:52.8 View workout
07/24/17 5,000m 19:37.4 1:57.7

2nd of two 5k rows today, 3 minutes rest between

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07/24/17 5,000m 18:59.8 1:53.9

1st of two 5k rows today

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07/21/17 10,000m 42:57.3 2:08.8 View workout
07/14/17 5,000m 18:46.4 1:52.6

did fartleks:
1:48.5
1:47.7
1:59.9
1:57.8
1:49.1
1:49.6
1:59.9
1:56.1
1:43.9
1:53.8

 View workout