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Paul Doe

Log

Date Workout Score Ave Comments Action
12/30/20 50:00.0 12,130m 2:03.6

2x rate ladder, 6:00 @ 20, 5:00 @ 22, 4:00 @ 24, 3:00 @ 26, 2:00 @ 28, 1:00 @ 30
4:00ea recovery and CD

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12/29/20 46:00.0 10,960m 2:05.9

10:00 WU
7x 3:00, 1:30 recovery. 25-27 spm, 1:50.0- 1:51.1
4:30 CD

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12/26/20 10:00.0 2,230m 2:14.5

WU for strength circuit

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12/24/20 41:14.0 10,000m 2:03.7

progression row

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12/23/20 41:41.3 10,000m 2:05.0

rate ladder, 5:00 @ 20 for WU, 4:00 @ 22, 3:00 @ 24, 2:00 @ 26, 1:00 @ 28. repeat until 10k

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12/22/20 47:37.0 11,003m 2:09.8

10:00 WU
5x 1k, 3:00 recoveries, 3:37.5, 3:38.0, 3:38.2, 3:38.1, 3:42.0,
1k CD

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12/21/20 32:05.0 7,730m 2:04.5

10:00 WU for strength circuit, 5k easy Challenge meters after circuit

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12/20/20 1:36:57.0 22,250m 2:10.7

10:00 WU for some strengthening
4x 5k, one for each quarter of Pat's game

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12/19/20 52:00.0 12,328m 2:06.5

10:00 WU
14x :30 max, 2:30 recovery, drag 152, 147-151m

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12/17/20 1:00:00.0 14,154m 2:07.1

SS work
55:00 rate ladder changes each 5:00, 20, 22, 24, 26, 20, 22, 24, 26, 20, 22, 24
5:00 CD paddle

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12/16/20 50:00.0 12,196m 2:02.9

10:00 WU
2:00, 3:00, 4:00, 5:00, 4:00, 3:00, 2:00 'on' with 2:00 recovery between each
5:00 CD

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12/14/20 31:29.0 7,720m 2:02.3

10:00 WU before strength circuit
5k Challenge meters afterwards

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12/13/20 1:05:12.0 15,000m 2:10.4

3x 5k during football game

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12/12/20 51:00.0 11,871m 2:08.8

10:00 WU
3x 2k, 4:00 recovery, 1:54 +/-, 25-27 spm, drag 125, HR to 191
5:00 extra CD

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12/11/20 45:00.0 10,145m 2:13.0

10:00 WU before strength circuit
35:00 post circuit Challenge meters

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12/10/20 46:00.0 10,737m 2:08.5

10:00 WU
12 x :30 max, 2:30 recoveries, drag @ 135

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12/09/20 40:50.2 10,000m 2:02.5

rate changes every 2k - 20, 22, 24, 22, 24

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12/08/20 45:00.0 10,902m 2:03.8

10:00 WU
5x 5:00, 2:00 recoveries, 1:53.2-1:53.9, 25-26 spm

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12/08/20 10:00.0 2,280m 2:11.5

WU for some strength work

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12/06/20 1:22:46.0 20,000m 2:04.1

4x 5k, 1 @ each quarter of Pat's game, 21-23spm

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12/05/20 50:00.0 11,597m 2:09.3

10:00 WU
5x 4:00, 1:00e, 22, 24, 26, 28 spm
4:00 recoveries, CD

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12/04/20 31:42.0 7,240m 2:11.3

10:00 WU before strength circuit
5000m Challenge meters after circuits

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12/03/20 58:00.0 12,827m 2:15.6

2x 6k, 3k @22, 2k @ 24, 1k @26
4:00 recovery/CD

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12/02/20 30:00.0 7,132m 2:06.1

10:00 WU
10x :30 max, 1:30 recover, drag @152, 145-149m

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12/01/20 42:29.0 10,000m 2:07.4

steady state stamina work, 20-22spm

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