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Paul Doe

Log

Date Distance Time Pace Comments Action
03/16/16 10,000m 42:57.0 2:08.8

steady

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03/15/16 10,000m 47:54.0 2:23.7

12:00 warm up then steady with a hard 10 every 2:00. Drag @ 135. Got interrupted about 30:00 in but avg pace about 2:05 before and after…

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03/13/16 10,924m 47:46.0 2:11.1

4x 2k, 4:00 recoveries
warm up, 7:31.4, 7:40, 7:56,

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03/12/16 10,000m 45:10.0 2:15.5

some easy volume

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03/11/16 10,485m 45:00.0 2:08.7

10:00 warm up
2x 7:00, 1:51-1:52, 24spm, 5:00 recoveries
11:00 cool down

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03/10/16 12,620m 55:00.0 2:10.7 View workout
03/09/16 10,442m 45:00.0 2:09.2

10:00 warm up
3x 6:00,
5:00 cooldown

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03/08/16 11,337m 48:00.0 2:07.0

10:00 warm up
2x 15:00. 1:59.4, 1:59.8, 21spm, 4:00 recovery

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03/06/16 10,000m 44:50.0 2:14.5

last day of recovery low and slows, 19 spm

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03/05/16 10,000m 45:00.0 2:15.0

just an easy 10k for the Challenge, 19spm

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03/04/16 10,000m 42:48.0 2:08.4

1k warm up then slow and steady with a 10 at each 500m. 19spm. drag raised to 130

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03/03/16 11,513m 48:48.0 2:07.1

10:00 warm up
3x 2k, UT1 pace, 2:00 recoveries
2k cool down

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03/02/16 10,062m 45:00.0 2:14.1

didn't feel up to intervals yet. low and slow again.

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03/01/16 10,100m 45:00.0 2:13.6

get back into it. slow and low, 18spm

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02/28/16 2,000m 6:46.8 1:41.7

CRASH-Bs, about :02 faster than last month but only 9th in age-group. Good experience though.
Props to Pat for coxing me.

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02/28/16 2,000m 10:00.0 2:30.0

a couple 5:00 warm ups at CRASH-Bs

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02/27/16 5,000m 21:27.0 2:08.7

10:00 warm up, hard 10 at each 2:00 after

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02/26/16 7,509m 32:00.0 2:07.8

10:00 warm up
6x hard 20 @30, 1:20 recover
10:00 cool down

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02/25/16 10,000m 44:04.0 2:12.2

low and steady, 18-19spm

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02/23/16 10,850m 47:22.0 2:10.9

10:00 warm up
5x 1k, 3:27.4, 3:34.7, 3:35.7, 3:35.1, 3:37.0
7:30 cooldown
effort about what I expected

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