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1. Christopher
   FIT
   Pete's Plan Week 7 8 km 00:33 06:44 pace

   Row 8000m

   33:29.4
   2:05.5 500m/ave

   500m splits
   2:04.7
   2:04.7
   2:05.1
   2:04.2
   2:04.8
   2:05.2
   2:05.2
   2:06.0
   2:06.2
   2:06.1
   2:06.9
   2:06.3
   2:07.2
   2:06.3
   2:06.4
   2:04.2

   4 months ago   

   • Comment
2. Christopher
   RUN
   4.5 Mile Run 4.62 mi 00:35 07:35 pace

   4.5 mile run for PT today.

   4 months ago   

   • Comment
3. Christopher
   FIT
   good 1000m TT 1 km 00:03:42 05:57 pace

   3:42.0, 1:51.0 500m/ave

   200m splits
   45.4, 1:53.5, 26 s/m
   44.0, 1:50.0, 29 s/m
   44.1, 1:50.2, 27 s/m
   44.2, 1:50.5, 27 s/m
   44.3, 1:50.7, 27 s/m

   4 months ago

   • Comment
4. Christopher
   RUN
   good 3-Mile Run 3 mi 00:20 06:40 pace

   3-mile run

   5 months ago

   • Comment
5. Christopher
   FIT
   good Pete's Plan Week 6 5 km 00:21 06:40 pace

   Row 5k
   20:43.2, 2:04.3 500m/ave, 26 s/m

   500m splits
   2:04.2, 26 s/m
   2:03.5, 25 s/m
   2:04.6, 26 s/m
   2:05.7, 26 s/m
   2:06.1, 26 s/m
   2:04.8, 26 s/m
   2:04.6, 26 s/m
   2:04.6, 26 s/m
   2:04.6, 27 s/m ... read more

   Row 5k
   20:43.2, 2:04.3 500m/ave, 26 s/m

   500m splits
   2:04.2, 26 s/m
   2:03.5, 25 s/m
   2:04.6, 26 s/m
   2:05.7, 26 s/m
   2:06.1, 26 s/m
   2:04.8, 26 s/m
   2:04.6, 26 s/m
   2:04.6, 26 s/m
   2:04.6, 27 s/m
   2:00.6, 27 s/m

   5 months ago

   • Comment
6. Christopher
   FIT
   good Pete's Plan Week 6 3 km 00:11:30 06:10 pace

   11:30.2,1:55.0 500m/ave

   500m splits
   1:53.7, 25 s/m
   1:53.9, 26 s/m
   1:56.4, 26 s/m
   1:54.7, 25 s/m
   1:54.6, 26 s/m
   1:56.9, 27 s/m

   5 months ago

   • Comment
7. Christopher
   RUN
   good 1.5 Mile Run 1.5 mi

   Short, 1.5 mile run.

   5 months ago

   • Comment
8. Christopher
   RUN
   good PT 1.65 mi 00:12:00 07:16 pace

   PT today consisted of three stations: circle PT, various exercises done going up a hill and jogging back down, and a 12 minute run.

   5 months ago   

   • Comment
9. Christopher
   FIT
   good Pete's Plan Week 6 6 km 00:25 06:43 pace

   3 x 2000m, 2 min rest
   2:05.4 500m/ave for three intervals

   7:58.5
   1:59.6 500m/ave

   8:44.5
   2:11.1 500m/ave

   8:22.6
   2:05.6 500m/ave

   For this row, I took a slightly different approach. First interval... read more

   3 x 2000m, 2 min rest
   2:05.4 500m/ave for three intervals

   7:58.5
   1:59.6 500m/ave

   8:44.5
   2:11.1 500m/ave

   8:22.6
   2:05.6 500m/ave

   For this row, I took a slightly different approach. First interval was done at a 2min 500/ave pace until the last 500m. Second interval was done at an easy pace and the last interval, I wanted to keep it at a 2:06min 500m/ave pace.

   5 months ago

   • Comment
10. Christopher
    RUN
    good 5k in the Rain 3.14 mi 00:22 07:04 pace

    5k run in the rain at a steady, moderate pace. I felt good on this run and I'm glad I kept it at a ~7 minute mile pace.

    5 months ago

    • Comment
11. Christopher
    FIT
    good Pete's Plan Week 6 7.5 km 00:31 06:42 pace

    Row 7500m
    31:18.9
    2:04.8 500m/ave
    26 avg s/m

    The following are 500m split data:
    2:03.6, 26 s/m
    2:02.7, 25 s/m
    2:02.2, 25 s/m
    2:03.6, 26 s/m
    2:04.5, 26 s/m
    2:04.8, 26 s/m
    2:06.5, 27 s/m
    2:07.5, 27 ... read more

    Row 7500m
    31:18.9
    2:04.8 500m/ave
    26 avg s/m

    The following are 500m split data:
    2:03.6, 26 s/m
    2:02.7, 25 s/m
    2:02.2, 25 s/m
    2:03.6, 26 s/m
    2:04.5, 26 s/m
    2:04.8, 26 s/m
    2:06.5, 27 s/m
    2:07.5, 27 s/m
    2:07.2, 26 s/m
    2:06.8, 27 s/m
    2:06.3, 27 s/m
    2:07.9, 27 s/m
    2:06.4, 27 s/m
    2:06.2, 27 s/m
    2:03.0, 28 s/m

    5 months ago

    • Comment
12. Christopher
    RUN
    good 4.5 Mile Run 4.5 mi 00:36 08:00 pace

    4.5 mile run for PT today.

    5 months ago

    • Comment

    • 

      Mike W.
      Mike W.

      Nice running Chris.

      5 months ago • Like

13. Christopher
    RUN
    good Friday PT 4.5 mi 00:40 08:53 pace

    Slow, medium distance run for PT on Friday.

    5 months ago

    • Comment
14. Christopher
    FIT
    good Pete's Plan Week 5 4.62 km 00:20 06:57 pace

    2 x 10min rows

    2411m
    2:04.1 500m/ave

    2211m
    2:15.6 500m/ave

    Second row was at a slow, relaxing pace.

    5 months ago

    • Comment
15. Christopher
    FIT
    good Pete's Plan Week 5 4.79 km 00:20 06:43 pace

    Row for 20 minutes
    4785m
    2:05.4 500m/ave

    A little slower than I wanted. I managed to keep a 2:01-2:03 500m/ave pace during the first half of the row, but slowed down during the second half.

    5 months ago

    • Comment
16. Christopher
    RUN
    good 4-Mile Run 4.07 mi 00:35 08:40 pace

    Easy, comfortable run today. Took it easy after two hard runs earlier this week.

    5 months ago

    • Comment
17. Christopher
    FIT
    good Pete's Plan Week 5 7 km 00:30 06:47 pace

    Row 7000m
    29:31.2
    2:06.5 500m/ave

    A little slow today so I'll definitely have to pick it up tomorrow.

    5 months ago   

    • Comment
18. Christopher
    RUN
    good 4.5 mi 00:32 07:00 pace

    4.5 mile run for PT today. At the midway point, we conducted a sprint up a hill twice. I wish I knew what the elevation difference was because it wasn't an easy hill to sprint up.

    5 months ago   

    • Comment

    • 

      Mike W.
      Mike W.

      Quick run Chris. nice

      5 months ago • Like

19. Christopher
    FIT
    good Pete's Plan Week 5 3.2 km 00:12:54 06:29 pace

    4 x 800m, 2min rest

    2:58.9
    1:51.8 500m/ave

    3:16.6
    2:02.8 500m/ave

    3:19.5
    2:04.6 500m/ave

    3:19.6
    2:04.7 500m/ave

    First row was an all-out effort and the next three was done at a steady, moderat... read more

    4 x 800m, 2min rest

    2:58.9
    1:51.8 500m/ave

    3:16.6
    2:02.8 500m/ave

    3:19.5
    2:04.6 500m/ave

    3:19.6
    2:04.7 500m/ave

    First row was an all-out effort and the next three was done at a steady, moderate pace.

    5 months ago

    • Comment
20. Christopher
    RUN
    good 5k 3.14 mi 00:23 07:15 pace

    First half of the run was at a steady pace that wasn't too difficult. The pace picked up during the second half. If I had to guess, the first half was at a ~7:30 pace and the second half was at a s... read more

    First half of the run was at a steady pace that wasn't too difficult. The pace picked up during the second half. If I had to guess, the first half was at a ~7:30 pace and the second half was at a sub-7 pace.

    5 months ago

    • Comment

    • P

      Brian A.
      Brian A.

      Fast work, Christopher. Well done.

      5 months ago • Like