Paul Doe

Log

Date Distance Time Pace Comments Action
09/13/20 10,000m 42:16.0 2:06.8

repeats of 5:00 @ 20, 22, 24 spm

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09/13/20 2,100m 10:00.0 2:22.8

WU

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09/04/20 10,000m 41:26.0 2:04.3

5:00 @ 18spm, 20, 22, 24, 26, 22, 24, 26, 22 until 10k

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09/03/20 10,000m 44:08.0 2:12.4

easy O2 meters. Hard 10 every 5:00 but all @ 20spm

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09/02/20 6,000m 23:03.9 1:55.3

6k @ 24spm
last 30 @ 28 spm

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09/02/20 3,440m 15:00.0 2:10.8

10:00 WO
5:00 CD

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08/29/20 10,000m 41:34.0 2:04.7

10:00 WU
then 1:00 max, 3:00 recover, repeat to 10k

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08/27/20 10,000m 41:52.0 2:05.6

6:00 @ 20spm
5:00 @ 22spm
4:00 @ 24spm
repeat to 10k

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08/27/20 5,000m 21:46.0 2:10.6

early a.m. Challenge meters

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08/26/20 5,000m 22:02.0 2:12.2

early a.m. Challenge meters

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08/25/20 6,000m 26:29.0 2:12.4

easy Challenge meters, 19-21spm

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08/24/20 11,477m 50:00.0 2:10.6

5:00 WU
45:00 ss, 20-23spm, 10392m

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08/22/20 5,000m 22:31.0 2:15.1

Challenge meters, 19-20spm

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08/20/20 8,337m 34:40.0 2:04.7

10:00 WU
5k @ 19:40 @24spm
5:00 CD

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08/18/20 10,000m 41:35.0 2:04.7

rate pyramid
5:00 @20
4:00 @22
3:00 @ 24
1:00 @26
repeat until 10k

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08/16/20 5,000m 22:27.0 2:14.7

Challenge meters, 20-21spm

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08/15/20 13,010m 1:00:00.0 2:18.3

easy Challenge meters, 19-21spm

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08/14/20 5,000m 21:48.0 2:10.8

early morning Challenge meters

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08/13/20 10,000m 42:13.0 2:06.6

progression row

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08/12/20 5,000m 22:30.0 2:15.0

early morning home

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