Paul Doe

Log

Date Distance Time Pace Comments Action
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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02/22/17 10,400m 45:00.0 2:09.8

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

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02/20/17 8,512m 40:00.0 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 13,842m 1:00:00.0 2:10.0

steady base building, 20spm

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

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

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

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

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

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

starting to feel good again

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02/12/17 8,600m 40:00.0 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

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

steady base work, 20-23 spm

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

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

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