Paul Doe

Log

Date Distance Time Pace Comments Action
03/24/23 2,250m 10:00.0 2:13.3

WU for weights

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03/22/23 7,254m 30:00.0 2:04.0

easy Challenge meters, 20 rising to 24 spm

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03/21/23 12,778m 53:00.0 2:04.4

10:00 WU
1:00, 2, 3, 4, 5, 4, 3, 2, 1:00, 2:00 recoveries

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03/20/23 2,300m 10:00.0 2:10.4

WU for weights

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03/19/23 12,060m 50:00.0 2:04.3

10:00 WU
5x 5:00, 3:00 recoveries, CD, 24-25spm

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03/18/23 11,660m 50:00.0 2:08.6

ss, Challenge meters, 18-22spm

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03/17/23 2,300m 10:00.0 2:10.4

WU for weights

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03/16/23 10,000m 40:53.0 2:02.6

ss, 20-23 spm

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03/15/23 10,639m 44:39.0 2:05.9

10:00 WU
6x 1k, 2:00 recoveries

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03/13/23 2,350m 10:00.0 2:07.6

WU for weights

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03/12/23 10,000m 42:00.0 2:06.0

ss, 22-23spm

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03/11/23 10,674m 44:25.0 2:04.8

10:00 WU
4x 1500m, 3:00 recoveries/CD

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03/10/23 2,300m 10:00.0 2:10.4

WU for weights

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03/08/23 4,642m 19:30.0 2:06.0

rest of workout

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03/08/23 5,000m 20:30.0 2:03.0

10:00 WU
10x 1:00 'on', 2:00 'off', drag @ 160, 29-31spm, 2977m 'on',

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03/06/23 2,300m 10:00.0 2:10.4

WU for weights

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03/05/23 12,861m 50:00.0 1:56.6

ss

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03/04/23 10,686m 44:26.0 2:04.7

10:00 WU
3x 2k, 4:00 recoveries, 7:17, 7:34, 7:34

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03/03/23 2,300m 10:00.0 2:10.4

WU for weights

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02/28/23 11,000m 46:00.0 2:05.4

3k@20spm WU, then alternating every 1k, 22, 24, 22, 20, 22, etc until over 45:00

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