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Paul Doe

Log

Date Workout Score Ave Comments Action
11/15/22 47:26.0 11,263m 2:06.3

10:00 WU
7x 1k, 1:00 recover, 1:54-1:56, 24spm
5:00 CD

 View workout
11/13/22 20:00.0 4,580m 2:11.0

10:00 WU, 10:00 CD

 View workout
11/13/22 10:38.5 3,000m 1:46.4

6x 500m, 1:00 rest/recover

 View workout
11/11/22 40:32.0 10,000m 2:01.6

20-22 spm, up for last 500m

 View workout
11/10/22 45:00.0 10,434m 2:09.3

10:00 WU
10x 2:30, :30 recovery, 22,24,26,20,22,24,26,20,22,24 spm
5:00CD

 View workout
09/26/22 55:00.0 13,400m 2:03.1

10:00 WU
3 x 15:00 rate ladders, GLR off water workout

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09/23/22 35:00.0 8,650m 2:01.3

indoor GLR practice

 View workout
08/17/22 18:34.8 5,000m 1:51.4

GLR time trial

 View workout
08/17/22 10:00.0 2,350m 2:07.6

warm up for 5k test

 View workout
08/01/22 53:00.0 12,619m 2:06.0

10:00 WU
pyramid, 1:00, 2, 3, 4, 5, 4, 3, 2, 1 'on' with 2:00 'off' recoveries

 View workout
06/19/22 44:16:00.0 10,160m 2:10:42.5

10:00 WU
5x 1k, 3:00 recoveries, 3:46-3:52

 View workout
06/08/22 40:53.0 10,000m 2:02.6

GLR on land practice, progression work out

 View workout
05/08/22 40:15.0 10,000m 2:00.7

10:00 WU then rolling into 4:00 'on', 1:00 'off' until 10k
'on' SR 24-25, splits about 1:55

 View workout
04/22/22 30:00.0 7,053m 2:07.6

ss, 19-22spm for some season meters

 View workout
04/19/22 40:25.0 10,000m 2:01.2

10:00 WU then into alternating 2:00 @ 22, 24 until 10k

 View workout
04/17/22 45:00.0 10,730m 2:05.8

10:00 WU
7x 4:00, 1:00 recoveries

 View workout
04/15/22 1:00:00.0 14,305m 2:05.8

10:00 WU then rate change every 5:00, 20-22-24-22-20 etc

 View workout
04/12/22 44:50.0 10,773m 2:04.8

10:00 WU
6x 1k, 1:55ish, 23-26spm, 2:00 recoveries

 View workout
04/08/22 45:00.0 10,969m 2:03.0

10:00 wu
2:00-3-4-5-4-3-2 'on', 2:00 recoveries between. Total of 35:00

 View workout
04/06/22 44:19.0 9,415m 2:21.2

10:00 WU
4x 750m, 27+spm, max sustainable effort, 5:00 recoveries

 View workout
04/05/22 40:00.0 9,536m 2:05.8

10:00 WU
12x :30 max legs, 26-27spm, 2:00 recoveries, drag @ 150

 View workout
04/01/22 41:49.8 10,000m 2:05.4

progression row, hold :05 below running avg

 View workout
03/31/22 50:00.0 11,595m 2:09.3

10:00 WU
5x 6:00, 1:56.00 avg 23-24 spm, 2:00 recoveries

 View workout
03/28/22 45:21.0 10,005m 2:15.9

10:00 WU
8x 500m, 2:00 recoveries, 1:47.xx avg, 26-28spm
5:00 CD

 View workout
03/25/22 45:00.0 10,800m 2:05.0

ss, rate change every 3:00, 20-26spm

 View workout