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Paul Doe

Log

Date Workout Score Ave Comments Action
02/02/21 1:03:00.0 14,820m 2:07.5

10:00 WU
Larry's "Step It Up" workout, max effort workout, drag 140

 View workout
02/01/21 39:00.0 9,458m 2:03.7

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

 View workout
01/28/21 47:03.8 10,415m 2:15.5

10:00 WU
350m trial, 1:03.8, drag @160,
6x 1:00 max, 5:00 recoveries

 View workout
01/27/21 55:00.0 12,660m 2:10.3

5:00 WU
4x 10:00 rate ladders, 2:00 rest/recover
4:00 CD

 View workout
01/26/21 49:16.0 11,287m 2:10.9

10:00 WU
2x 350m trials, 1:05.1, 1:06.1 with full rest before each
then 6x 350m, 5:00 recoveries and CD, drag @ 160

 View workout
01/25/21 10:00.0 2,240m 2:13.9

WU for strength circuit

 View workout
01/24/21 1:01:26.8 15,000m 2:02.8

3x 5k, 1250m @ 20, 22, 24, 26 spm
5:00 rests, drag 130

 View workout
01/23/21 44:59.0 11,080m 2:01.7

2k WU rolling into 8k holding pace sub 2:00, 5:00 CD

 View workout
01/22/21 10:00.0 2,250m 2:13.3

WU for strength circuit

 View workout
01/21/21 44:25.5 10,332m 2:08.9

10:00 WU
8x 350m max., 3:00 recoveries, drag 140, best 1:08.1,
6 below 1:40.5, out of gas on last 2, 1:42+

 View workout
01/19/21 1:03:00.0 15,216m 2:04.2

10:00 WU
2x 25:00 rate ladders per GLR's workout
4:00 CD

 View workout
01/17/21 46:29.0 10,505m 2:12.7

10:00 WU
8x 350m max. 3:00 recover. Work on getting SR higher. avg 1:41.6, SR 31-34, best 1:08.9
additional 3:00 CD

 View workout
01/16/21 45:00.0 10,944m 2:03.3

10:00 WU then into 2:00 'on' @ 25-27spm, 2:00 'off' @ 22-24 spm until 40:00
5:00 CD

 View workout
01/15/21 31:55.0 7,250m 2:12.0

10:00 WU for strength circuit
5k afterwards

 View workout
01/13/21 48:04.0 10,979m 2:11.3

10:00 WU
750m trial- 2:33.1, 1:42.0/500, 31 spm
7x 750m, 2:00 recovery 26-28spm, 1:48.6-1:51.1
5:00 additional CD

 View workout
01/12/21 1:00:00.0 14,105m 2:07.6

10:00 WU then 5:00e alternating between 22 spm and 24spm

 View workout
01/11/21 10:00.0 2,300m 2:10.4

WU for strength circuit

 View workout
01/10/21 43:00.0 10,460m 2:03.3

10:OO WU then right into
11x 0:30 max legs, 2:30 recovery, drag @156

 View workout
01/08/21 31:30.0 7,205m 2:11.1

10:00 WU before strength circuit
5k afterwards

View workout
01/07/21 52:00.0 12,388m 2:05.9

10;00 WU
2x 18:00 ladder, moderate effort, 6:00 @ 20, 5:00 @ 22, 4:00 @24, 3:00 @26, 3:00 recovery,
2:01.7, 2:01.6, 3:00 CD

 View workout
01/06/21 38:28.9 8,847m 2:10.4

10:00 WU
6x 500m, 3:00 recoveries, 29-30spm, 1:44.7-1:45.2

 View workout
01/05/21 31:46.0 5,230m 3:02.2

10:00 WU for strength circuits
5k afterwards for Challenge

 View workout
01/04/21 55:00.0 12,358m 2:13.5

10:00 WU
5x 5:00, 2:30 recoveries, 1:52.9-1:53.6, 25-27spm
5:00 CD

 View workout
01/03/21 1:22:22.0 20,000m 2:03.5

4x 5k, 20-21 spm

View workout
01/01/21 43:00.0 10,445m 2:03.5

10:00 WU
11x :30 max legs, 2:30 moderate row between, drag @ 160, avg 1:43.1, 27 spm

 View workout