Paul Doe

Log

Date Distance Time Pace Comments Action
10/31/16 10,800m 45:00.0 2:05.0

low and steady

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10/27/16 10,000m 43:00.0 2:09.0

low and steady

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10/22/16 13,800m 1:00:00.0 2:10.4

steady 19-20 spm

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10/21/16 11,287m 45:00.0 1:59.6

10:00 warm up
2x 2500m, 9:42, 9:50, 5:00 recovery
15:00 cool down

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10/11/16 13,800m 1:00:00.0 2:10.4

slow and easy, first 30:00 6800m, 2nd 30:00 6990m

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10/09/16 10,300m 40:52.0 1:59.0

10:00 warm up
2x 4k, 24-26 spm, 15:12, 15:40 full rest between

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10/07/16 12,420m 55:00.0 2:12.8

long and easy, 18-20 spm

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10/06/16 11,600m 48:14.0 2:04.7

10:00 warm up
4x 1k, 25-26 spm, 3:40, 3:40, 4:13 erg fell off blocks, 3:41, 4:00 recoveries
15:00 cool down

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10/03/16 10,000m 39:28.0 1:58.4

10:00 warm up
3x 2500m, 22-24 spm, 9:45, 9:49, 9:54
3:00 rests

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10/02/16 10,000m 44:00.0 2:12.0

steady 19-22 spm

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09/28/16 10,000m 42:20.0 2:07.0

steady 19-21 spm

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09/24/16 10,300m 43:15.0 2:05.9

10:00 warm up
2k @ 24-25spm, 2k easy, 2k @ 24-25, 2k easy

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09/23/16 10,000m 43:42.0 2:11.1

just steady 19-20spm

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09/18/16 14,300m 1:00:00.0 2:05.8

steady

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09/16/16 14,500m 1:00:00.0 2:04.1

after 10:00 hard 10 at every 3:00 steady @20-21

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09/09/16 14,630m 1:00:00.0 2:03.0

short pause at 20:00 and 40:00
21spm

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09/07/16 13,925m 1:00:00.0 2:09.2

steady, 19-20 spm

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09/06/16 13,899m 1:00:00.0 2:09.5

steady calorie burn, 19-20 spm

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09/05/16 11,020m 45:00.0 2:02.5

10:00 warm up
20:00, 5295m, 23-24 spm
15:00 cool down

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09/02/16 10,000m 43:00.0 2:09.0

steady 20-21 spm

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