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Paul Doe

Log

Date Distance Time Pace Comments Action
04/02/16 13,272m 59:00.0 2:13.3

10:00 warm up
4x 2k, goal of low rate, 2:00 pace, 20-21spm, 4:00 recoveries

 View workout
04/02/16 5,000m 22:57.0 2:17.7

a.m. volume

 View workout
04/01/16 10,057m 45:00.0 2:14.2

steady, 19 spm

 View workout
03/31/16 13,398m 1:00:00.0 2:14.3

10:00 warm up
10x 2:00, 24-25spm, 1:49.1-1:50.2, 2:00 recoveries
11:30 cooldown

 View workout
03/30/16 10,145m 48:00.0 2:21.9 View workout
03/29/16 13,457m 1:00:00.0 2:13.7

10:00 warm up
15x :30 @ 20-21spm, 2:00 recoveries, drag @ 135
12:30 cooldown to make 60 min even

 View workout
03/28/16 1,500m 7:00.0 2:20.0

waiting for Garret to go to gym

 View workout
03/27/16 12,867m 1:00:00.0 2:19.8

slow and steady volume

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03/26/16 12,221m 53:22.0 2:11.0

10:00 warm up
3x2k, 4:00 recoveries, 7:09.9, 7:19.5, 7:24.5
2k cool down

 View workout
03/25/16 6,540m 30:00.0 2:17.6

#3, 18-19spm

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03/25/16 7,040m 30:00.0 2:07.8

#2, 20spm

 View workout
03/25/16 6,620m 30:00.0 2:15.9

#1, 18-19spm

 View workout
03/24/16 12,397m 53:11.0 2:08.7

10:00 warm up
5x 1k, sub 1:50, 3:00 recoveries
10:00 cool downn nnnnn

 View workout
03/23/16 10,000m 44:32.0 2:13.6

slow and steady, 19spm

 View workout
03/22/16 14,154m 1:00:00.0 2:07.1

10:00 warm up
3x 10:00, sub 2:05, as low a rate as possible to maintain pace, 5:00 recoveries, 10:00 cool down

 View workout
03/20/16 11,122m 50:00.0 2:14.8

10:00 warm up
8x 500m, 1:46.0, 27spm avg's, 2:00 recoveries
10:00 cool down

 View workout
03/19/16 5,000m 20:44.0 2:04.4

little more effort

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03/19/16 5,000m 21:30.0 2:09.0

WEC

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03/19/16 5,000m 22:24.0 2:14.4

WEC meters

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03/18/16 10,441m 45:00.0 2:09.2

slow and steady, 19spm

 View workout