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2024 in 2024
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Summary
Calendar
Workouts
Equipment
Courses
Personal Records
Reports
Training Plans
Courses
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Name ▲
Distance
Actions
"Running" in the snow
1:00 on 1:00 offs
1:00 on, 1:00 off (5:34-5:50ish)
1:00 on, 1:00 off, follow the leader
10 x 2:00 on, 1:00 off (~5k effort)
10 x 400 (78, 80, 77,77,77,73,76,76,76,77)
100 200 400 Workout
100s
10x 400 on the trail (.25, 76, 77, 77, 77, 78,79, 79, 78, 79, 80
10x400
10x400 in (76-78)
10x600 Schenley
11x400
11x800?
1200s with CNWw
12x400 VO2
1600 2x1000 4x400 2x200
1600 2x1k 800 2x400
17:56 Adrenaline
1k tempo pace
1ks
1ks at tempo effort (45 sec recovery)
1ks on mill
1ks Schenley
1ks without a watch
1x1mile 4x400m
2,2,8 (2,2,4 rest)
2.5 on Treadmill, 3 outside w knuckleheads
20 min, 15 min, 1 mile tempo (~6:20-6:30)
20:00 at 5:52, 12 minute jog, 4 hills
200s and 1ks
2x1 mile 2x400
2x15 minutes PTC
2x1600 2x1k 1x1k
2x2 mile (rough) on the track
2x2 miles + 2x1 mile (5:50-6:00 pace)
2x2 miles at HMP
2x3k + 1 mile sub-6:00 (5:50-5:55ish)
2x400 1 mile 1 1200
3 mile tempo light
3 mile tempo, 4x300 sprints
3 mile, 3:00 off, 2 mile, 2:00 off, 1 mile
3 x 2 (6:00, 5:58, 6:16, 6:10, 6:06, 6:10)
3 x 2 mile (6:10, 6:16, 5:57, 6:14, 5:558, 6:06)
3, 2, 1 tempo (~6:15, last mile 6:06)
3,2,1!
3x1 at marathon pace
3x1 mile 4x400
3x2 mile at marathon pace
3x2 miles
3x2 miles at 10k pace (4 min rest)
3x2mile
4 + 1 tempo (woof)
4 mile 6:10ish tempo
4 mile tempo plus hills
4 on beach, 5 on mill
4 x (200, 200, 800) (~36-39, 2:40 then 2:44-45)
4 x 1 mile (5:59, 5:56, 6:03, 6:05)
400 repeats on the trail
400ishes in Tel Aviv
4x1 mile
4x1 mile Dreadmill
4x1200
4x1k and strides
4x200 4x400 4x200
4x200 6x400 4xstrides
4x200, 2x400, 1x800, 2x400, 4x200
4x400 4x100 4x400 full recovery (~2:00 apiece)
4x800
4x800 on the dreadmill
5 mile oval test MAF
5 mile tempo (~6:!5 pace)
5 mile tempo (sub 6:20)
5 mile tempo out in maastricht.
5 x (200, 200, 400), 200s were ~37, 400s ~76-78
5 x 1200 (4:12, 4:09, 4:09, 4:10, 4:05)
5k Warmup and Cooldown
5x(200, 200, 400) w equal rest
5x1 mile at 6:10ish (wind was wicked one way)
5x1 mile with 3:00 rest
5x1200
5x1k (2.5 wu, 3 cd)
5x1k? not very fast. 3:3e, 3:36, 3:43, 3:40, 3:40
6 mile cut-down tempo
6 mile not very hard tempo (~6:30 for most, 6:09 last mile)
6 miles at sub 6:50
6 x 2:00, 1:00, :30 (aka the worst workout)
6 x 400 (73, 76, 76, 74,74,75)
6 x hill woooooooof
65th street
6x1 mile
6x1 mile in mid 5:50s on sidewalk of pensacola
6x1k
6x1k (3:30, 3:30, 3:28, 3:29, 3:27, 3:30)
6x800
6x800 in ~2:42-2:40
7 x 800 (2:51, 2:46, 2:45, 2:46, 2:46, 2:48, 2:47)
7x1 mile with 90 sec rest
800s schullkyll
8x400
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