Paul Doe

Log

Date Distance Time Pace Comments Action
03/12/21 7,021m 30:00.0 2:08.1

SS, 20-21spm, drag @150, feet out

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03/11/21 10,071m 42:00.0 2:05.1

9:00 WU
11x 1:00 max, 2:00 recoveries, drag 150, sr 30-31

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03/10/21 5,000m 21:28.0 2:08.8

ss Challenge meters

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03/09/21 10,000m 40:37.0 2:01.8

ss, 2k each @ 20, 22, 24, 26, 22

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03/08/21 11,438m 50:21.0 2:12.0

10:00 WU
6x 1k, 500m @ 24, 300m @26, 200m @28+
3:00 recoveries

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03/07/21 6,000m 25:58.0 2:09.8

just easy ss Challenge meters, 20-21 spm

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03/06/21 14,576m 1:00:00.0 2:03.4

SS

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03/04/21 11,250m 48:31.0 2:09.3

10:00 WU
10x 500m, 2:00 recover. Goal of all sub 1:50 met.

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03/01/21 11,821m 48:00.0 2:01.8

5:00 WU
40:00 with rate changes every 5:00, 20, 22, 24, 20, 22, 24, 22, open rate
3:00 CD

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02/27/21 11,971m 49:55.0 2:05.0

5x 2k, goal of holding steady sub 2:00 pace. Done except first WU piece. 23-25spm. drag 130

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02/25/21 12,850m 52:00.0 2:01.4

10:0 WU
2x 21:00 ladders, 6 @20, 5@22, 4@24, 3@26, 2@28, 1@30
5:00 rest between

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02/24/21 12,474m 50:00.0 2:00.2

10:00
2x 18:00 per Larry's :40 'on', :20 'off' workout
4:00 CD

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02/21/21 10,865m 46:00.0 2:07.0

10;00 WU
12x :30 max, 2:30 recover, 147-151m, drag 130

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02/20/21 10,000m 41:14.0 2:03.7

progression row

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02/19/21 10,000m 40:58.0 2:02.9

2k each at 20, 22, 24, 26, 24 spm, drag 130

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02/17/21 10,535m 45:00.0 2:08.1

10:00 WU
7x 1:00 max,4:00 recoveries, drag @ 130, 1:42.8-1:44.1, 27-29spm

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02/16/21 10,718m 45:00.0 2:05.9

10:00 WU
7x 3:00 on, 2:00 recover

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02/12/21 10,000m 40:00.3 2:00.0

rate ladder, 5:00 @ 20,22,24,26,24,22,20, pushed last 5:00 just enough to finish at 40:00 even

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02/11/21 10,568m 45:00.0 2:07.7

10:00 WU
5x 4:00, 3:00 recoveries, 1:54.6 avg, 23-25spm

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02/06/21 7,302m 30:00.0 2:03.2

Some Challenge meters

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