Paul Doe

Log

Date Distance Time Pace Comments Action
05/25/18 11,250m 50:00.0 2:13.3

10:00 warm up
ladder-250m, 250m, 750m, 500m, 500m, 250m, 250m with 2x interval time for active recoveries

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05/20/18 10,000m 43:37.0 2:10.8

steady 20-22spm

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05/17/18 14,575m 1:00:00.0 2:03.4

solid steady state, 20-22spm, pause at 10:00, 41:00

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05/16/18 2,000m 15:00.0 3:45.0

GLR pre-practice 2x 4x500m, estimate of time

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05/12/18 9,500m 40:00.0 2:06.3

10:00 WU
5x 3:00 hard, 25spm, 1:00 recover
10:00 CD

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05/03/18 10,000m 41:32.0 2:04.6

10:00 WU
hard 10 every 3:00 after WU

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04/30/18 1,100m 5:00.0 2:16.3

warm up

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04/30/18 1,500m 5:06.9 1:42.3

GLR test

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04/25/18 5,300m 23:00.0 2:10.1

GLR practice, post on-water

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04/22/18 4,600m 20:00.0 2:10.4

planned on an hour. got interrupted

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04/16/18 16,000m 1:13:30.0 2:17.8

GLR workout
30:00 steady state
(2x) 4x 750m
5:00 CD

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04/14/18 1,050m 5:00.0 2:22.8

cooldown

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04/14/18 10,267m 45:00.0 2:11.4

3x 2:00 'on', 1:00 rest/recover, 18, 20, 22, 24, 26spm

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04/14/18 2,150m 10:00.0 2:19.5

warm up

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04/13/18 3,000m 13:00.0 2:10.0

pre GLR practice

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04/12/18 12,003m 50:45.0 2:06.8

base building
30:00, 7003m
20:45, 5000m

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04/11/18 5,500m 24:30.0 2:13.6

GLR practice pre-water
10:00 WU
3x 750m, 2:00 recover

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04/08/18 13,154m 1:00:00.0 2:16.8

1:00:00 with the Sox,

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04/07/18 8,700m 40:00.0 2:17.9

Challenge meters during Sox game

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04/07/18 12,000m 50:00.0 2:05.0

5:00 WU
10k @ 40:00
5:00 CD

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