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Max Ratcliffe

Log

Date Distance Time Pace Comments Action
10/23/19 5,090m 21:50.0 2:08.6

Horrible w/o. HD.

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10/22/19 3,000m 13:28.4 2:14.7

w/u and c/d

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10/22/19 8,000m 31:51.9 1:59.4

4x2k on 5'30" rest.
1 8:00.3 2:00.0 24
2 7:56.4 1:59.1 25
3 8:00.7 2:00.1 26
4 7:54.5 1:58.6 27

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10/20/19 7,000m 28:46.8 2:03.3

14x500 on/off. On pace target 2:02, off target 2:08
2:01.5, 2:07.6, 2:01.5, 2:06.9, 2:00.8, 2:07.1, 2:01.1, 2:07.0, 2:01.1, 2:07.0, 2…

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10/20/19 2,000m 8:33.4 2:08.3

w/u

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10/18/19 7,229m 30:00.0 2:04.4

PB. 30' push. 3' at 2:10, 3' at 2:09, etc. target.
Actual 6' splits 2:08.2, 2:06.0, 2:04.1, 2:02.1, 2:01.6. Utte…

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10/15/19 8,000m 31:51.9 1:59.4

4x2k r 5'40"
2:00.8, 1:59.5, 1:58.7, 1:58.8
rate 24, 25, 26, 27

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10/15/19 4,000m 17:55.0 2:14.3

2k w/u at 2.04.9 and 2k c/d at 2.19.0

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10/13/19 2,000m 9:00.0 2:15.0 View workout
10/13/19 9,200m 40:00.0 2:10.4

L4
184-180-192-180
Planned to do 60'. Tired after yard work.

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10/12/19 6,000m 24:45.0 2:03.7

500on/500off x 6 target 2.02/2.08
2.02.0, 2.07.6, 2.02.0, 2.07.1, 2.00.7, 2.07.0
2.01.2, 2.07.1, 2.01.4 2.07.0, 1.58.9, 2.02.9

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10/12/19 2,000m 8:31.3 2:07.8

Warm up

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10/11/19 13,993m 1:00:00.0 2:08.6

L4 184-180-188-180-184-180
2321-2342-2351-2334-2332-2313
Quite challenging today.
ErgData wouldn't connect.

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10/09/19 2,000m 9:34.5 2:23.6

Cool down

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10/09/19 8,000m 32:10.6 2:00.6

4x2000m 5'50" rest

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10/09/19 2,000m 8:24.8 2:06.2

Warm up

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10/07/19 4,000m 17:22.8 2:10.3

Just getting some metres in post failed 30'

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10/07/19 4,341m 17:51.0 2:03.3

Failed attempt at 30'. Very disappointed in this effort.

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10/07/19 2,000m 8:36.3 2:09.0

Warm up

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10/06/19 13,958m 1:00:00.0 2:08.9

L4 184-180-188-176-184-180
Accidentally less than a previous w/o on 15 Sept.

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