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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
Tom Shelley 5k
400m Swim
2min/1min/30sec@I w/1min/30sec/30sec rec
w/u with Diz
Rail Trail 4m w/pups
6m Progressive Run
Run/Walk - 22/1/7
Meh Long Run
10x400 w/400 rec
LR - MP w/u
Taper 4m
Run/Walk 24/1/5
Easy w/hill sprints @ Y
Short 30min
Saginaw 5K
Shakeout w/5x strides
2x3m Cooldown
3x1m w/.5m rec
CVRTC 15k
40min Spin
SHP Trot w/u
Ausherman w/u
Lost Trail
ODM Shakeout
Diz Bday Run
Run/Walk 400s on the track w/the girls
General Aerobic + strides/drills
Back to Mr.Tire
6m@goalMP - **EPIC FAIL**
1m@MP/1m@MP+30-45sec
Gen Aerobic w/5x10sec hill sprints
Post-PMI Recovery
70min, 6m HMP Progression + c/d
2x15min w/u
Gen Aerobic + hill sprints
Warm-Up Walk w/Diz
30min@T + 4x200
General Aerobic + hill sprints
4x2:00@MP/4:00 w/u
Short Spin
Sunday Long Run
Gen Aerobic on mill in Iowa
Lunch Walk in Grove
Ship Fair 5k c/d
45 min @ T pace + 15 sec
RnR USA Marathon
3x1600@10k-5k w/600 rec
12x 1:30/3:00
30min Progression
LR @Hanson LR pace
800 w/u
LR Pt3 - MP c/d
Tempo Cooldown
12x200 w/400 rec
6m@MP Cooldown
2x1m@HMP w/.25 rec
2x2m Cooldown
30min General Aerobic
MP c/d
1min hard/easy
3x1m w/u
4x1m@HMP w/4min rec
2x2m@HMP w/800 rec
Hot & Humid
Day 3
Progression + hill sprints
8X800 w/2min rec
15min Tempo
Love Run Half Marathon
Mennohaven 5k
Solstice 10K
Long Run w/fast finish
LT Wave Warm-Up
400m w/Emma
Walk at Lunch
Run/Walk 10min/1min
70min GA + 4x10sec hill sprints
12x400 w/200 rec
Best run in a long time
Harrisburg HM w/u
w/u
Long Run @ Lake Fairfax
12x200 c/d
Mile Repeats
12x1:30/1:15/1:00 c/d
400m Cooldown
10x400 Cooldown
4x5min@I w/4min recoveries
Fartlek w/u
Progression c/d
SRD Walk
Progression Run on Hotel TM
Recovery Run @ Norlo
50min Easy
55min Recovery
Run/walk w/girls
Rain Run
Treadmill - 10x400@R pace w/200 rests
MLR
Progression to HMP +Cooldown
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