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Max Ratcliffe

Log

Date Distance Time Pace Comments Action
08/25/19 8,000m 31:02.9 1:56.4

2k w/u at 2.00.4, 25s/m
8x500 r3'30" av 1.50.9 (1.51.5, 1.51.4, 1.51.5, 1.51.0, 1.51.2, 1.51.2, 1.51.1, 1.48.9)
2k c/d…

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08/24/19 14,031m 1:00:00.0 2:08.2

L4 184-180-188-176-180-180

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08/21/19 12,000m 50:40.6 2:06.6 View workout
08/20/19 10,000m 40:27.9 2:01.3

2k w/u, 4x2k, 6'30" rest.
Target 2.02, actual, 2.01.0, 2.01.0, 2.00.4, 2.00.0
(av 2.00.6).

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08/18/19 13,953m 1:00:00.0 2:09.0

L4 184-180-188-176-180-180.
Stopped after 3rd segment to have a drink. Redo.

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08/17/19 5,000m 19:44.0 1:58.4

2k w/u, 6x500m r 3.30, av 1.47.3.
Supposed to be 8x500 at 1.52. Totally over cooked.

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08/16/19 13,974m 1:00:00.0 2:08.8

L4
184-180-184-176-184-176

 View workout
08/14/19 12,000m 50:59.4 2:07.4

Target 2.08,
2k splits: 2.07.0, 2.07.7, 2.07.8, 2.07.7, 2.07.6, 2.06.8

 View workout
08/13/19 10,000m 40:35.2 2:01.7

2k w/u,
4x2k, 6.30 rest:
2.01.8, 2.01.8, 2.01.7, 2.00.8, rate 24, 24, 25, 25
overall pace 2.01.5

 View workout
08/11/19 13,928m 1:00:00.0 2:09.2

L4 184-180-184-176-184-176.
Over-stroked. Redo.

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08/10/19 6,000m 23:08.0 1:55.6

2k w/u, 8x500m r 3.30, target 1.52.5, average 1.50.9,

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08/09/19 1,000m 4:07.9 2:03.9 View workout
08/09/19 13,928m 1:00:00.0 2:09.2

L4 184-176-184-176-184-176

 View workout
08/08/19 12,000m 51:14.6 2:08.1

target 2.08.5, splits 2.08.1, 2.08.4, 208.0, 2.08.0, 2.07.8.

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08/06/19 10,000m 40:50.0 2:02.5

2k w/u, 4x2k at 2.02, 6.5min rest

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08/04/19 13,839m 1:00:00.0 2:10.0

L4 180, 176, 184, 176, 184, 176

 View workout
08/03/19 8,000m 31:46.3 1:59.1

2k w/u, 8x500 r3.30, target 1.53. 2k c/d

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08/02/19 13,718m 1:00:00.0 2:11.2

L4 180-176-184-176-180-176

 View workout
07/31/19 11,349m 50:00.0 2:12.1

L4 180-176-180-176-184

 View workout
07/28/19 5,000m 22:56.2 2:17.6

2.18.4, 2.18.1, 2.20.5, 2.18.2, 2.12.8
38, 38, 38, 39, 42 s/m

 View workout