Paul Doe

Log

Date Distance Time Pace Comments Action
08/17/19 11,129m 49:00.0 2:12.0

10:00 WU
3x 10:00, 3:00 recoveries, goal of 6k pace, 2633m, 2530m, 2509m

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08/15/19 10,000m 42:08.0 2:06.4

home erg, 5:00 rate ladders, 18-26,18-24

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08/10/19 10,833m 50:00.0 2:18.4

Challenge meters, 19-20spm

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08/08/19 10,039m 43:00.0 2:08.4

home erg, 9:00 WU, hard 10 every 3:00, 20-22spm

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08/07/19 2,500m 12:30.0 2:30.0

GLR pre practice

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08/06/19 3,000m 12:39.0 2:06.5

Challenge meters

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08/02/19 7,025m 30:00.0 2:08.1

21-22spm

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07/30/19 3,200m 16:00.0 2:30.0

pre-water, GLR practice 8x1:00, 1:00 recover

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07/23/19 3,000m 17:00.0 2:50.0

GLR practice,
5:00 WU, 2x 1k

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07/13/19 2,530m 9:00.0 1:46.7

GLR practice 3x 3:00, 1:00 recover
no WU

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07/11/19 12,009m 50:00.0 2:04.9

home erg, aerobic work
10:00 WU
2x 20:00, 5:00 rest, 23-25 spm

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07/11/19 5,600m 22:00.0 1:57.8

10:00 WU
GLR pre-water erg, 2x 3x 2:00 max, 1:00 recover, 4:00 between 'sets'

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07/09/19 10,000m 43:28.0 2:10.4

SS, feet out, 20 spm, 22-23 spm for last 4:00

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06/28/19 3,700m 16:00.0 2:09.7

GLR pre-practice, 8x 1:00 max, 1:00 recover

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06/27/19 5,800m 28:00.0 2:24.8

1500m warm up
6x 2:00 max, 1:00 recover
GLR pre-practice

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06/25/19 14,112m 1:00:00.0 2:07.5

2x 30:00, 7111m, 7101m, both @ 20spm, feet out

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06/22/19 10,000m 43:56.0 2:11.8

just steady with a max :30 every 1k, 19-22spm

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06/20/19 10,229m 43:00.0 2:06.1

10:00 WU
29:00 rate ladder, 20-28-20
4:00 CD

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06/09/19 10,210m 43:00.0 2:06.3

10:00 WU
10x 2:30 'on', 1:00 recover, 682m-656m, 25-26 spm avg

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06/06/19 1,000m 3:23.9 1:41.9

Larry's time trial

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