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Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
Mar 17 Kelsey Pfendler: A River Guide’s Journey to a Solo Pacific Crossing
Mar 16 Strength On and Off Duty: McCall Hoyt
Mar 12 Molly Vollmer: Strength in Every Season

Paul Doe

Log

Date Workout Score Ave Comments Action
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

 View workout
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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11/30/20 50:00.0 12,519m 1:59.8

10:00 WU
4x 8:00, 2:00e @ 22,24,26,28spm, 2:00 recoveries

 View workout
11/29/20 1:01:03.0 15,000m 2:02.1

3x 5k, full rest between
20:58, 19:57, 20:08

 View workout
11/28/20 46:21.7 11,060m 2:05.7

10k progression row
5:00 CD

 View workout
11/27/20 46:00.0 10,869m 2:06.9

10:00 WU
3x 8:00, varying rate ladders 20-26, 4:00 recoveries/CD

 View workout
11/26/20 1:04:07.0 15,853m 2:01.3

5:00 WU
3x 4k, alternating 5:00 @22 and 24 spm, 5:00 recoveries

 View workout
11/25/20 44:24.4 10,656m 2:05.0

10:00 WU
6x 1k @ 24-25spm, 2:00 recoveries

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11/24/20 10:00.0 2,250m 2:13.3

WU for strength circuit

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11/22/20 1:09:00.0 15,667m 2:12.1

5:00 WU
4x 12:00, 20-26spm various durations, 4:00 recoveries

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11/21/20 41:41.0 10,000m 2:05.0

10:00 WU then steady 22spm and every 3:00, :30 @ 26-27spm

 View workout
11/20/20 10:00.0 2,290m 2:11.0

WU for strength work

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