Paul Doe

Log

Date Distance Time Pace Comments Action
05/09/21 13,000m 49:09.0 1:53.4

10:00 WU then alternating rates every 1k, 20, 22, 24, 26spm until 13k

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05/06/21 7,404m 30:00.0 2:01.5

10:00 e, 20, 22, 24spm

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05/05/21 18,328m 1:25:00.0 2:19.1

GLR workout
10:00 WU
3x 20:00 varying rates and power, 5:00 rest, 5031m, 4981m, 4894m

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05/03/21 7,446m 30:00.0 2:00.8

8:00 WU then 2:00 on, 2:00 off

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05/02/21 10,000m 41:08.0 2:03.4

10:00e @20, 22, 24, 22

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04/26/21 7,836m 30:00.0 1:54.8

10:00@ 20, 10:00 @22, 10:00 @24

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04/13/21 11,655m 48:00.0 2:03.5

10:00 WU
35:00 pyramid, 2-3-4-5-4-3-2 'on' @ 26spm, 2:00 recover between each, 3:00 CD

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04/09/21 10,000m 39:35.0 1:58.7

5:00 WU then right into 1:00 'on' @24-26, 1:00 'off' @ 21-23, drag @140

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04/06/21 12,383m 52:00.0 2:05.9

10:00 WU
2x through Larry's "hardest strokes" ladder. 24 and 30spm, drag @130

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04/04/21 11,088m 46:00.0 2:04.4

10:00 WU
3x 8:00, varying rates 20-26, 4:00 recoveries & CD

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03/29/21 7,230m 30:00.0 2:04.4

ss

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03/28/21 10,838m 46:00.0 2:07.3

10:00 WU
3x 8:00 varying rate from 20-26, 4:00 recovery/CD
hit 10mil lifetime meters

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03/23/21 7,084m 30:00.0 2:07.0

ss

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03/22/21 11,029m 45:00.0 2:02.4

10:00 WU
35:00 rate ladder, alternating up two and down two every 500m, 20-26spm

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03/20/21 7,209m 30:00.0 2:04.8

ss, 20-22 spm,

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03/19/21 11,806m 50:00.0 2:07.0

10:00 WU
shortened for time version of Larry's "hardest strokes" pyramid, once through @24, once @ 28

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03/16/21 10,000m 41:50.2 2:05.5

progression row

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03/15/21 7,094m 30:00.0 2:06.8

ss Challenge meters, feet out, SR 20-22

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03/14/21 10,058m 41:00.0 2:02.2

10:00 WU
29:00 rate ladder, 5:00@20, 4@22, 3@24, 2@26, 1@28 and back down
2:00 CD

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03/13/21 7,030m 30:00.0 2:08.0

ss, 20-23 spm, drag @ 130

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