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Paul Doe

Log

Date Workout Score Ave Comments Action
12/24/22 48:00.0 11,305m 2:07.3

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

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

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

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

WU

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

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

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

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

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

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

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

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

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

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

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

ss, 20-23 spm

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

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

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

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

 View workout
12/05/22 56:22.0 13,237m 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.

View workout
12/04/22 30:00.0 7,110m 2:06.5

Challenge meters

 View workout
12/03/22 1:13:00.0 17,669m 2:03.9

10:00 WU
3x 21:00 pyramid, 6:00@ 18, 5:00@20, etc
7:00 rest between

 View workout
12/02/22 45:00.0 10,604m 2:07.3

10:00 WU
4x 6:00, 2:00 recovery, 1:54.3 avg
3:00 CD

 View workout
11/30/22 45:00.0 10,758m 2:05.4

10:00 WU
10x :30 on, 1:30 off, drag @ 150
15:00 CD

 View workout
11/29/22 30:00.0 7,109m 2:06.6

ss, 20 mins @19-21, 10 mins @ 22-23

 View workout
11/28/22 1:10:00.0 15,414m 2:16.2

10:00 WU
3x 15:00 with rate pyramids, 5:00 rest/recoveries/CD

 View workout
11/25/22 49:42.0 11,595m 2:08.5

10:00 WU
6x 1k, 2:00 recoveries, 1:52.9-1:54.7, 25-27spm
5:00 CD

 View workout
11/24/22 30:00.0 7,410m 2:01.4

6:00 ea, 18, 20, 22, 24, 26spm

 View workout
11/22/22 40:54.0 10,000m 2:02.7

volume. First 5k @ 20-21 spm, 21:00 second 5k @23-25spm, 19:54

 View workout
11/21/22 44:00.0 10,425m 2:06.6

10:00 WU
pyramid, 1:00@28, 2:00@26, 3:00@24, 4:00@22, 5:00@20, back down again

 View workout
11/18/22 45:00.0 10,809m 2:04.8

10:00 WU
15x 1:00 'on', 1:00 'off', 1:47.5-1:48.6, 27-28 spm
5:00 CD

 View workout
11/16/22 30:00.0 7,596m 1:58.4

ss, 23-24 spm

 View workout
11/16/22 10:00.0 2,360m 2:07.1

WU

 View workout