Paul Doe

Log

Date Distance Time Pace Comments Action
02/17/23 2,300m 10:00.0 2:10.4

WU for weights

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02/16/23 10,000m 39:47.0 1:59.3

5:00e, 20spm, 20,22, 24, 26, 20, 22, 24, 26

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02/15/23 12,202m 52:00.0 2:07.8

10:00 WU
3x 10:00, 24-25spm, 4:00 recoveries/CD

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02/13/23 2,270m 10:00.0 2:12.1

WU for weight training

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02/12/23 14,250m 1:00:00.0 2:06.3

30:00 ss,
rest
15x 1:00 max, 1:00 recover

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02/11/23 15,194m 1:04:00.0 2:06.3

10:00 WU
4x 8:00, 24-25spm, 4:00 recoveries, 1x 4:00, 2:00 recovery

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02/10/23 2,300m 10:00.0 2:10.4

WU for weights

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02/07/23 10,579m 43:08.0 2:02.3

10:00 WU
7x 750m, 2:00 recoveries, CD. 1:47.x-1:51.x, 26-29spm

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02/06/23 2,250m 10:00.0 2:13.3

WU for weights

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02/04/23 14,142m 1:00:00.0 2:07.2

long and low, 20-21 spm

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02/03/23 2,300m 10:00.0 2:10.4

WU for weights

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02/02/23 10,000m 39:54.0 1:59.7

10:00 WU then sub 2:00 pace to finish below 40:00, 24spm avg

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02/01/23 2,300m 10:00.0 2:10.4

WU for weights

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01/31/23 10,829m 44:34.0 2:03.4

10:00 WU
5x 1k, 2:00 recovery. 3:41-3:46
balance CD

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01/30/23 2,300m 10:00.0 2:10.4

WU for weight training

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01/29/23 7,213m 30:00.0 2:04.7

easy-moderate row, 20-22spm

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01/28/23 14,400m 58:00.0 2:00.8

10:00 WU
12x 3:00 'on', 1:00 'off'

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01/27/23 2,300m 10:00.0 2:10.4

WU for weights

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01/26/23 10,002m 42:00.0 2:05.9

10:00 WU
8:00, 6:00, 4:00, 2:00, 3:00 recoveries

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01/24/23 7,243m 30:00.0 2:04.2

10:00 WU, 20:00 moderate effort

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