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Paul Doe

Log

Date Distance Time Pace Comments Action
08/03/21 7,202m 30:00.0 2:04.9

ss, 20-25spm

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08/02/21 7,151m 30:00.0 2:05.8

ss, 20-22 spm

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07/25/21 6,000m 23:42.6 1:58.5

ss, mostly around 23 spm

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07/21/21 6,000m 23:53.0 1:59.4

5:00 WU
10:00 @ 22spm, remainder at 24-25spm

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05/31/21 10,514m 43:36.5 2:04.4

4x 2k, 3:00 recoveries & CD
First one a warm up, then 3@ 1:55 target pace

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05/26/21 10,764m 46:00.0 2:08.2

10:00 WU
C2 WOTD, 3x 8:00 w/rate changes, 4:00 recoveries

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05/20/21 7,219m 30:00.0 2:04.6

10:00 @20, 5:00e @ 22, 24, 22, 24

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05/17/21 7,034m 30:00.0 2:07.9

10:00 WU, force pyramids@20spm

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05/13/21 7,440m 30:00.0 2:00.9

ss

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05/11/21 7,440m 30:00.0 2:00.9

10:00 WU
then 1:00 max @30spm, 2:00 recoveries

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05/10/21 10,598m 53:37.0 2:31.7

10:00 WU
2x thru Larry's 'Hardest Strokes' pyramid, 24, 26spm

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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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