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Paul Doe

Log

Date Distance Time Pace Comments Action
02/06/22 4,510m 20:00.0 2:13.0

10:00 WU and CD

 View workout
02/03/22 14,110m 1:01:00.0 2:09.6

10:00 WU
17x 1:00 max, 2:00 recover. 24, 26, 24, 26, 30, 30spm. repeat. GLR workout without the 7:00 rests

 View workout
02/01/22 11,147m 47:00.0 2:06.4

10:00 WU
5x 5:00, 2:30 recoveries, 1310m-1338m. most about 24spm

 View workout
01/28/22 14,307m 1:00:00.0 2:05.8

stamina, 20-22spm

 View workout
01/27/22 14,017m 59:00.0 2:06.2

5:00 WU
3x 15:00 rate ladder, 20-28spm, 3:00 recoveries

View workout
01/26/22 8,410m 35:00.0 2:04.8

one piece, 10:00 @ 20, 6:00@ 22, 5:00@ 24, 4:00@26, 3:00@28, 2:00@30, 5:00 CD@ 20

 View workout
01/25/22 7,410m 30:00.0 2:01.4

10:00 WU
12x :20 max,:40 recover, drag 130
8:00 CD @ 2:00 pace

 View workout
01/23/22 9,790m 40:00.0 2:02.5

10:00WU
30:00 pc. 5:00e @ 22, 24, 26, 22, 24, 26

 View workout
01/09/22 13,505m 56:53.0 2:06.3

5:00 WU
2x 5k, 2:00 pace, 6:00 paddle between and CD after

 View workout
01/08/22 11,376m 47:27.6 2:05.1

10:00 WU
6x 1k, 500m @ 24, 250m @ 26, 250m @ 28+, 2:30 recoveries and CD

 View workout
01/05/22 11,640m 48:00.0 2:03.7

10:00 @ 20, then 2:00 rotation 22, 24, 26spm. last 2:00 @ 20 CD

 View workout
01/04/22 10,932m 45:00.0 2:03.4

10:00 WU, 5:00 CD
15x (1:00 'on', 1:00 recover, ) 1:44.9 avg for 'ons', 29spm avg, drag @ 155

 View workout
01/02/22 12,270m 51:30.0 2:05.9

10:00 WU
10k, 22-24spm, last 750m @ 28

 View workout
12/31/21 10,701m 46:00.0 2:08.9

10:00 WU
3x 8:00, rate ladders 20-26spm, 4:00 recoveries & CD

 View workout
12/23/21 7,427m 30:00.0 2:01.1

ss, 21-23 for most, last 5:00 @ 25-26

 View workout
12/22/21 10,200m 45:00.0 2:12.3

ss, 19-21 spm

 View workout
12/20/21 10,000m 41:47.0 2:05.3

10k, first 10:00 WU then alternating 2:00 at 22, 24spm

 View workout
12/17/21 12,433m 52:00.0 2:05.4

10:00 WU
6x 5:00, 2:00 recoveries, 24-26spm, 1:53-1:54 range

 View workout
12/15/21 10,000m 42:37.0 2:07.8

10:00 e @ 18,20,22,24spm, 2:37 CD @ 20

 View workout
12/14/21 10,810m 45:00.0 2:04.8

10:00 WU
1k@22, 500m@24, 250m@26, 250m@28. Repeat for 8k. 32:15 total. 2:45 CD

 View workout