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Log

Date Workout Score Ave Comments Action
02/25/17 1:01:00.0 13,250m 2:18.1

10:00 warm up
3x 12:00, 5:00 rest/recovery, 2977m, 2988m, 2929m, 22-23spm

 View workout
02/24/17 37:00.0 8,147m 2:16.2

10:00 warm up
8x 45:00 max, 2:00 recover, 210-217m, drag @ 130
5:00 cool down

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02/22/17 45:00.0 10,400m 2:09.8

2x 20:00 UT1, 5:00 recovery, 209.9 overall

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02/20/17 40:00.0 8,512m 2:20.9

10:00 warm up
3x 5:00 TR, 3:00 rest/recover, 1322m, 1308m, 1325m
6:00 very easy cool down

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02/19/17 1:00:00.0 13,842m 2:10.0

steady base building, 20spm

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02/18/17 55:00.0 12,300m 2:14.1

10:00 warm up
3x 10:00, TR, 5:00 recoveries, 2537m, 2512m, 2560m

 View workout
02/16/17 42:00.0 7,291m 2:52.8

10:00 warm up
6x 1:00 max, 279m-282m, 1:00 recoveries
10:00 cooldown

 View workout
02/14/17 52:00.0 11,449m 2:16.2

10:00 warm up
2x 16:00 UT1, 2:03, 22spm, 5:00 recover/rest

starting to feel good again

 View workout
02/12/17 40:00.0 8,600m 2:19.5

10:00 warm up
2x 5:00 TR, 1:51.4, 1:50.9, 5:00 rest/recoveries
10:00 cool down

 View workout
02/10/17 42:25.0 10,000m 2:07.2

steady base work, 20-23 spm

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02/08/17 43:00.0 9,900m 2:10.3

10:00 warm up
3x 2k, AT, 3:00 recover, 7:58.4, 7:58.4, 7:45

 View workout
02/03/17 40:00.0 8,874m 2:15.2

10:00 warm up
4x 3:00, 796m-805m, 26spm, 2:00 rest/recover
10:00 cool down

 View workout
02/01/17 59:00.0 12,422m 2:22.4

5:00 warm up
3x 13:00 AT, 5:00 rest/recover, 2:01.4, 2:02.5, 2:02.6, 22-23spm
last 5:00 recover was cool down

 View workout
01/30/17 43:28.0 10,000m 2:10.4

slow and steady, hard 10 every 3:00, 20 spm avg.

 View workout
01/29/17 34:00.0 7,701m 2:12.4

10:00 warm up
8x :45 AN, 1:00 recoveries, 205-216m, 25-29 spm
10:00 cool down
legs not as fresh as I'd like for this wor…

 View workout
01/26/17 50:00.0 11,610m 2:09.1

5:00 warm up
3x 14:00 UT1, 2:06-2:07, 3:00 rests. 20 spm

 View workout
01/23/17 50:00.0 11,195m 2:13.9

10:00 warm up
2x 15:00 AT, 1:59.8, 2:02.4, 23spm, 5:00 recovery/cooldown

 View workout
01/22/17 30:00.0 6,608m 2:16.1

10:00 warm up
5x 1:00, AN, 267-282m, 25-27spm
10:00 cool down

 View workout
01/19/17 49:00.0 11,348m 2:09.5

5:00 warm up
3x 13:00 UT1, 2:06-2:08, 20 spm, 2:00 rests
5:00 cooldown

 View workout
01/18/17 38:00.0 8,483m 2:14.3

10:00 warm up
3x 3:00, 1:52-1:53, 24-25 spm, 3:00 recoveries
10:00 cool down

 View workout
01/16/17 44:00.0 9,626m 2:17.1

10:00 warm up
2x 12:00 @2:01.2 avg,, 21-22 spm,5:00 rest/recover/cooldown

 View workout
01/14/17 35:00.0 8,082m 2:09.9

10:00 warm up
10x 1:00 AN, 1:49-1:51, 26-27spm
5:00 cooldown

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01/12/17 30:00.0 7,050m 2:07.6

10:00 warm up
2k baseline trial, 7:28 @ 26spm
12:30 cooldown

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01/10/17 30:00.0 7,077m 2:07.1

3x 10:00 @18-20spm
first day back, -dang it's gonna be hard

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11/11/16 30:00.0 7,130m 2:06.2

low and steady

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