Paul Doe

Log

Date Distance Time Pace Comments Action
06/30/17 7,000m 35:00.0 2:30.0

GLR indoor practice
14:00 warm up
2x (4 x 250m, max effort) 26-28spm, then 30+spm, 2:00 recover between each piece

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06/29/17 10,515m 45:00.0 2:08.3

12:00 warm up, 1:00 'on' @24-25spm, 2:00 'off' @ 19-21 spm

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06/24/17 10,000m 44:08.0 2:12.4

feet out, 12:00 warm up, alternate 1:00 sub 2:00 pace, 2:00 easy

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06/18/17 10,015m 45:00.0 2:14.7

easy, feet out, just to burn some calories, hot day.

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06/16/17 10,000m 43:07.0 2:09.3

easy, feet out, 19-20spm

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06/16/17 10,800m 46:00.0 2:07.7

10:00 warm up
9x 2:00 hard, 2:00 recover

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06/08/17 10,000m 44:00.0 2:12.0

slow and steady, 19-20 spm

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06/05/17 1,000m 5:00.0 2:30.0

GLR warm up

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06/05/17 1,000m 3:21.1 1:40.5

GLR time trial

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06/03/17 10,000m 41:30.0 2:04.5

10:00 warm up then 1:00 @ 30spm, 2:00@ 20spm

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05/31/17 6,840m 28:38.0 2:05.5

GLR workout, came in from lightning storms

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05/30/17 10,430m 45:00.0 2:09.4

steady 20spm

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05/27/17 9,356m 38:45.0 2:04.2

10:00 warm up
7x 500m max, 3:00 recover, 1:45.x-1:49.x

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05/25/17 10,000m 41:28.0 2:04.4

steady state, 20spm

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05/21/17 10,000m 43:49.0 2:11.4

higher drag, 125
quick hands, 19-20 spm

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05/21/17 10,200m 45:00.0 2:12.3

12:00 warm up, 18-20 spm, hard 10 every 3:00

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05/15/17 4,000m 14:10.0 1:46.2

GLR pre-practice pieces
4x 1000 max

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05/14/17 14,350m 1:00:00.0 2:05.4

low and steady

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05/14/17 10,575m 44:00.0 2:04.8

10:00 warm up
1k @4:00
30:00 w/max :30 every 3:00

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05/07/17 11,180m 52:00.0 2:19.5

5x 2k, 2:00 rest/recoveries

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