Paul Doe

Log

Date Distance Time Pace Comments Action
03/27/17 2,000m 9:00.0 2:15.0

warm up before tanks

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03/26/17 10,000m 43:22.3 2:10.1

steady 20-21 with max '10' at each 5:00 after 10:00

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03/25/17 10,124m 45:00.0 2:13.3

recovery meters

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03/25/17 9,000m 36:30.0 2:01.6

GLR workout
warm up, 3x 1500m, 20spm, 24spm, open,
recoveries and cooldown, estimates of time and meters

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03/23/17 10,000m 42:59.0 2:08.9

Challenge meters, 20-21 spm

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03/22/17 11,700m 50:00.0 2:08.2

10:00 warm up
then alternating 5:00@ 2:00 pace, 5:00 recovery pace

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03/21/17 14,250m 1:00:00.0 2:06.3

long, low steady base build and meters for the Challenge.20-21spm, max effort '10' every 5:00 after first 10:00

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03/20/17 2,300m 10:00.0 2:10.4

warm up before tanks

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03/17/17 8,200m 31:00.0 1:53.4

10:00 warm up
6x 1k, 4:00+/- rests between, 3:30 or under for all
GLR workout

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03/15/17 2,200m 10:00.0 2:16.3

warm up before tanks

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03/12/17 9,377m 42:00.0 2:14.3

10:00 warm up before 1k
32:00 afterwards, cooldown and fat burn

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03/12/17 1,000m 3:24.0 1:42.0

Yeah, baby!

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03/10/17 7,014m 30:00.0 2:08.3

base work
steady 19-20 spm

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03/09/17 8,749m 39:00.0 2:13.7

10:00 warm up
3x 1k, 4:00 recover, 3:34, 3:38, 3:48. Melted down half way thru last piece but recovered for last minute or so.
10…

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03/07/17 8,955m 40:00.0 2:14.0

10:00 warm up
6x 1:00, drag @ 150, race start, 29-30spm, 288-279m
2:00 recovery, 12:00 cooldown

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03/06/17 10,000m 41:07.0 2:03.3

after 10:00 alternated 22, 24 spm for 2:00 until finished.

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03/03/17 12,700m 1:07:00.0 2:38.2

at Lawrence boathouse
10:00 warm up
2x (6x 750M) max effort, 2:00 rest/recover, 15:00 between sets
1:46-1:48 on first set

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02/28/17 9,474m 41:52.0 2:12.5

10:00 warm up
3x 1500m, 5:39, 5:38, 5:35. 5:00 recoveries

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02/25/17 13,250m 1:01:00.0 2:18.1

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

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02/24/17 8,147m 37:00.0 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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