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Max Ratcliffe

Log

Date Workout Score Ave Comments Action
11/28/20 2:57.1 500m 2:57.1

Failed 500m TT
18.4 100 1:32.0 42
18.0 200 1:30.0 43
18.8 300 1:34.0 38
1:36.8 400 8:04 6 (had stopped then paddled home)…

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11/28/20 25:35.9 6,000m 2:07.9

3x2k either side of sprints
8:16.7
8:35.3
8:43.9

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11/27/20 30:00 7,057m 2:07.5

30' steady, 18-20-18-20-18 2nd 10', ramping rate every 2' during last 10'.
Very hot weather.

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11/26/20 10000m 42:50.7 2:08.5 View workout
11/23/20 30:00 7,144m 2:05.9

30' ss. 22spm target

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11/21/20 30:00 7,119m 2:06.4

30' ss. Target 2:07 at 21.
Humid beyond belief and still 29oC at 8pm.

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11/20/20 30:00 6,917m 2:10.1

30' ss. Target 2:10 at 18

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11/19/20 30:00 6,831m 2:11.7

30' ss. Target 2:12 at 18

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11/19/20 4x2000m/2:00r 33:02.9 2:03.9

4x2k 2'r, 1k at r20, 500m at r22, 250 at r24, 250 at r26.
Planning on doing 6 reps, but hot and hungry (31oC and pre breakfast).…

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11/17/20 7000m 28:35.6 2:02.5

500m on, 500m off, pace targets 2:00/2:06

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11/15/20 4x2000m/2:00r 33:09.0 2:04.3

4x2k 2'r, 1k at r20, 500m at r22, 250 at r24, 250 at r26.
Intentionally slower than usual.

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11/14/20 10000m 44:15.9 2:12.7

Evening workout after gym session in morning.
10k Slow and steady

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11/14/20 4x250m/1:00r 3:50.9 1:55.4 View workout
11/12/20 6010m 24:42.2 2:03.3 View workout
11/10/20 30:00 7,018m 2:08.2 View workout
11/08/20 1:00:00 14,020m 2:08.3 View workout
11/07/20 30:00 6,942m 2:09.6 View workout
11/05/20 4x250m/1:00r 3:49.5 1:54.7 View workout
11/04/20 16x250m/1:00r 14:08.3 1:46.0

16x250 1'r

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11/03/20 2x20:00/3:00r 4,772m 2:05.7

Supposed to be 2x20' 3'r.
Can't complete a w/o at the moment?!?

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11/01/20 4x2000m/2:00r 32:17.0 2:01.0

4x2k 2'r
1k at 2:05r20
500m at 2:01 r22
250m at 1:57 r24
250m at 1:53 r26

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10/31/20 2x20:00/3:00r 9,544m 2:05.7

2x20' 3'r

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10/29/20 1000m 3:43.9 1:51.9

Planned 4x1k 5'r. Hay fever, all bunged up and not recovered from gym. Bailed after 1. Not good.

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10/29/20 10:00 2,241m 2:13.8

Warm up

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10/28/20 30:00 6,785m 2:12.6

30' r16

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