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Max Ratcliffe

Log

Date Workout Score Ave Comments Action
02/22/20 6:00.0 1,548m 1:56.2

12x30"/30"

 View workout
02/22/20 20:21.0 5,321m 1:54.7

2k w/u then 2x12x30"/30"
Rate 26,28,30,32 then 28,30,32,34 for each set of three intervals,

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02/20/20 43:40.0 10,000m 2:11.0

2x5k r1
really struggling
estimated time

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02/18/20 9:02.6 2,000m 2:15.6 View workout
02/18/20 32:06.2 8,000m 2:00.3

2k w/u at 2:06.4
4x1k r1
1 4:12.0 2:00.0 174
2 4:11.8 1:59.9 177
3 4:11.2 1:59.6 180
4 4:11.2 1:59.6 182
supposed…

 View workout
02/16/20 1:05:22.7 15,000m 2:10.7

3x5k r1 18-20-16-20-18 rate per 1k
1 2:08.8 19 160
2 2:10.5 19 163
3 2:11.7 19 163
capped at 163.

View workout
02/15/20 6000m 23:38.6 1:58.2

1k splits
3:58.8 1:59.4 23 169
3:58.0 1:59.0 25 176
3:56.8 1:58.4 27 181
3:55.9 1:57.9 27 185
3:56.5 1:58.2 27 185

View workout
02/15/20 17:13.9 4,000m 2:09.2

2k w/u 8:12.1
2k c/d 9:01.8

 View workout
02/13/20 1:06:08.6 15,000m 2:12.2

3x5k r1.
Really knackered from new job. Pretty terrible. HR capped at 163. 18-20-16-20-18 rate changes per 1k.
2:10.7 19 163

View workout
02/13/20 9:03.4 2,000m 2:15.8

HR 163. Pretty knackered.

View workout
02/11/20 9:15.0 2,000m 2:18.7

rate 36, HR 163

 View workout
02/11/20 43:34.9 10,000m 2:10.7

2x5k knackered. 2k skierg in middle
pace HR
2:09.8 157
2:11.6 162

 View workout
02/07/20 1:05:00.4 15,000m 2:10.0

3x5k r1
21:19.7 2:07.9 19 159
21:39.52:09.9 20 161
22:01.1 2:12.1 20 162
Rate changes every 1k 18-20-16-20-18
HR cap…

 View workout
02/06/20 16:05.0 4,000m 2:00.6

Aborted effort to set 10k PB.

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02/04/20 41:49.8 10,400m 2:00.6

2k w/u at 2:04.5
10x1050 r1
1:59.7, 1:59.9, 1:59.9, 1:59.3, 1:59.8, 1:59.7, 1:59.8, 1:59.7
HD after 8th rep. Bugger it.

View workout
02/03/20 1:05:07.2 15,000m 2:10.2

3x5k r1
21:21.2 2:08.1 19 158
21:46.6 2:10.6 19 161
21:59.4 2:11.9 19 163 (manually adjusted - started about 6s late!)
18…

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02/01/20 10000m 40:27.9 2:01.3

Target 2:00/2:06 per 500m.
1:59.6, 2:04.6, 1:59.3, 2:04.5, 1:59.5, 2:04.0, 1:59.4, 2:04.5, 1:59.3, 2:05.0, 1:59.0, 2:05.4, 1:58.8, 2…

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02/01/20 8:20.0 2,000m 2:05.0

warm up

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01/31/20 49:00.0 11,387m 2:09.0

Failed attempt to do 2x30' L4 r1. Very hot and humid.
30' 184-192-184
19' 188-180...
Handle down :(

 View workout
01/30/20 1:05:26.5 15,000m 2:10.8

3x5k r1 rate changes per 1k 18-20-18-20-18
21:32.6 2:09.2 19 153
21:56.2 2:11.6 19 163
21:57.7 2:11.7 19 163

 View workout
01/28/20 10:30.0 2,500m 2:06.0

warm up and cool down for 30' TT. (Warm up 2k, cool down 500m)

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01/28/20 30:00.0 7,534m 1:59.4

PB. 3' splits
3 739 2:01.7 22 161
6 742 2:01.2 23 163
9 744 2:00.9 23 168
12 741 2:01.4 23 170
15 746 2:00.6 23…

 View workout
01/26/20 1:05:36.9 15,000m 2:11.2

3x5k r1
Rate changes every 1k: 18-16-18-20-18
21:47.0 2:10.7 19 151
21:56.5 2:11.6 19 153
21:53.5 2:11.3 19 158

 View workout
01/25/20 36:29.6 9,000m 2:01.6

2:00/2:06 every 500m.
1:59.4, 2:05.4, 1:59.8, 2:05.5, 1:59.2, 2:05.7, 1:59.6, 2:05.9, 1:59.6, 2:05.5, 1:59.5, 2:05.7, 1:59.5, 2:05.5…

 View workout
01/24/20 1:05:30.3 15,000m 2:11.0

3x5kr1
21:38.6 2:09.8 18 (rate limited) 161
21:48.0 2:10.8 19 (rate limited) 162
22:03.7 2:12.3 21 (free rate) 162

 View workout