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Paul Doe

Log

Date Workout Score Ave Comments Action
12/28/17 1:00:00.0 14,670m 2:02.6

steady state w/ max :30 every 5:00, 19-21 spm

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12/26/17 20:00.0 5,320m 1:52.7

at PF after stairclimber.. not same as Concept II but recordable

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12/23/17 45:00.0 11,500m 1:57.3

LifeFitness rower at PF. different resistance, splits but..
3x 8:00, 4:00 recoveries, 22-24spm

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12/19/17 45:00.0 10,240m 2:11.8

10:00 WU
4x 4:00, 1100m, 1077m, 1071m, 1069m, 3:00 recoveries,
10:00 CD

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12/13/17 50:00.0 11,838m 2:06.7

10:00 WU
2x 15:00, 2:00 pace, 20-21spm, 5:00 recoveries

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12/11/17 45:00.0 10,395m 2:09.8

10:00 WU
5x 3:00, 3:00 recoveries, 801m-816m
5:00 CD

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12/07/17 45:00.0 10,450m 2:09.1

10:00 WU,
2x 10:00, 22spm, 2604m, 2602m, 5:00 recovery,
10:00 CD

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12/05/17 42:00.0 10,065m 2:05.1

10:00 WU,
20:00 @ 21 spm, 5105m, kicked it up last 2:00,
12:00 CD

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12/03/17 1:00:00.0 13,000m 2:18.4

feet out, think forward lean, 17 spm

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11/30/17 44:00.0 9,680m 2:16.3

4x 8:00, 3:00 recoveries
warm up, 2101m, 2109m cool down

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11/28/17 45:00.0 10,559m 2:07.8

10:00 warm up
2x 15:00, target to hold 2:00 pace, 20-22 spm, 4:00 rest/recovery, 1:00 cool down

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11/26/17 1:00:00.0 13,402m 2:14.3

feet out
steady, 17 avg spm, short pause at 30:00

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11/24/17 46:00.0 10,215m 2:15.0

10:00 warm up
3x 8:00, 2105m, 2110m, 2153m, 4:00 recoveries

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11/20/17 7:30:00.0 9,500m 23:41.0

10:00 warm up
2x 15:00, 3799m, 3801m

 View workout
11/16/17 36:00.0 11,411m 1:34.6

10:00 warm up
2x 18:00, holding 2:00 pace, first @21spm, 2nd @ 23 spm

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11/14/17 36:00.0 8,715m 2:03.9

2x 18:00

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11/07/17 40:00.0 10,050m 1:59.4

steady state

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10/29/17 35:43.0 7,567m 2:21.6

Challenge volume

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10/27/17 30:00.0 7,230m 2:04.4 View workout
10/26/17 1:15:00.0 17,535m 2:08.3

some Challenge meters

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10/11/17 18:00.0 4,834m 1:51.7

GLR test

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09/30/17 22:26.4 6,000m 1:52.2

6k time trial

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09/30/17 19:00.0 4,300m 2:12.5

warm up, cool down

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09/20/17 41:50.0 9,900m 2:06.7

10:00 warm up
3x 2k, 23-24, 7:36 avg, 3:00 recoveries

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09/08/17 42:30.0 10,000m 2:07.5

10:00 warm up then hard :30 every 3:00 to 10k

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