Paul Doe

Log

Date Distance Time Pace Comments Action
01/09/23 2,300m 10:00.0 2:10.4

WU for weights

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01/07/23 10,240m 43:00.0 2:05.9

10:00 WU
11 x 1:00 max, 2:00 recoveries

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01/06/23 2,300m 10:00.0 2:10.4

WU for weights

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01/04/23 10,000m 42:22.0 2:07.1

ss, 20-24 spm, avg 21

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01/03/23 10,061m 42:00.0 2:05.2

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

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

WU for weights

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12/29/22 7,430m 30:00.0 2:01.1

5:00 each, 18 thru 28 spm

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12/26/22 10,981m 46:00.0 2:05.6

10:00 WU
12x 2:00, 1:00 recoveries

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12/24/22 11,305m 48:00.0 2:07.3

4x 10:00, 2:00 recoveries. First one a WU then 3@ 1:56.x

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12/22/22 10,000m 40:06.0 2:00.3

ss, +3-4 at each 1k, settle to 22-24

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12/22/22 2,310m 10:00.0 2:09.8

WU

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12/20/22 12,382m 53:00.0 2:08.4

10:00 WU
pyramid. 1:00@30, 2:00@28....5:00@22, back down. 2:00 recoveries

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12/19/22 12,285m 50:00.0 2:02.1

5:00 WU
3x 15:00, ss, rate ladders from 18-28, 5:00 rests & stretch

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12/16/22 9,932m 40:00.0 2:00.8

10:00 WU
30:00, 5:00 @ 22, 24, 26, 22, 24, 26

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12/14/22 7,276m 30:00.0 2:03.6

10:00 WU
15x :30 max, :30 recover, drag @ 160
5:00 CD

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12/12/22 10,420m 44:00.0 2:06.6

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

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12/11/22 14,220m 1:00:00.0 2:06.5

ss, 20-23 spm

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12/10/22 10,811m 44:28.0 2:03.3

10:00 WU
6x 1k, 2:00 recoveries. 1:53.2-1:55.9

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12/09/22 10,000m 41:28.0 2:04.4

10:00 WU then 4:00 alternating 20, 22, 24 spm

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12/05/22 13,237m 56:22.0 2:07.7

2x -2k @20 (warm up), 1500m @22, 1k @24, 500m @26, 2:00 recoveries. 20:16, 20:06
Good combination of strong strokes and base work.

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