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Paul Doe

Log

Date Distance Time Pace Comments Action
12/13/21 10,215m 49:00.0 2:23.9

10:00 WU
13x :30 max legs, 2:00 recover. 24, 26, 28, 30spm, drag @ 150

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12/12/21 16,349m 1:10:00.0 2:08.4

10:00 WU
3x 15:00 rate ladders, 5:00 recoveries/CD

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12/10/21 13,270m 1:00:00.0 2:15.6

ss, 18-20 spm

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12/09/21 7,110m 30:00.0 2:06.5

Challenge meters, 10:00e @ 18, 20, 22spm

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12/08/21 13,964m 58:00.0 2:04.6

10:00 WU
2x (6x 3:00 on, 1:00 off), 24,24,26,26,28,28spm
15:00 rest between

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12/06/21 15,072m 1:05:00.0 2:09.3

5:00 WU
3x 15:00 rate pyramids, 20-28spm, 5:00 recoveries and CD

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12/05/21 10,020m 45:00.0 2:14.7

ss, Challenge meters

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12/03/21 10,000m 41:26.1 2:04.3

ss, +2 rate change every 1k, 20-26spm

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12/02/21 7,729m 30:00.0 1:56.4

25spm

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12/02/21 3,440m 15:00.0 2:10.8

10:00 WU
5:00 CD

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12/01/21 12,776m 55:00.0 2:09.1

ss, 20-22spm

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11/30/21 10,876m 46:00.0 2:06.8

10: WU
3x 8:00 with rate changes at 2:00, 4:00 recoveries and CD. 1985m, 2001m, 2015m

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11/29/21 11,409m 50:12.6 2:12.0

10:00 WU
5x 1500m, 2:00 recoveries, 20spm, 22, 24, 26, 20

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11/21/21 10,570m 45:00.0 2:07.7

10:00 WU
5:00e, 20spm, 22, 24, 20, 22, 24, 20

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11/19/21 11,693m 52:22.0 2:14.3

10:00 WU
4x 2k, 2:00 recover, 22, 24,22,24 spm, 8:16, 7:54

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11/15/21 9,936m 42:00.0 2:06.8

10:00 WU
4x 5:00, 3:00 recoveries, 1271-1284m, 24-26 spm

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11/12/21 9,735m 45:00.0 2:18.6

10:00 WU, 5:00 CD
8x 500m, 2:00 recovery, 1:45.9-1:46.7, 28-30spm

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11/09/21 10,629m 46:00.0 2:09.8

10:00 WU, 5:00 CD
5x 5:00, 2:00 rest/recover, 25-27 spm, 1351m-1275m

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10/28/21 10,000m 41:54.0 2:05.7

2k@20, then 1k each @ 24, 20, 22, 24, 20, 22, 24, 20

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10/27/21 5,000m 18:49.1 1:52.9

5k time trial. Benchmark for this year's post-Head race season.

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