Paul Doe

Log

Date Distance Time Pace Comments Action
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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02/22/16 11,881m 52:55.0 2:13.6

5x 2k, 40:55
2k warm up, 7:57, 21spm, 7:57, 21spm, 7:14, 27spm, 2k cooldown, 3:00 rest/recovery

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02/21/16 10,090m 43:30.0 2:09.3

10:00 warm up
10:00 low and slow, 19spm
10:00, AT, sub 2:00 pace, 21spm
13:30 low and slow to make 10k

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02/18/16 10,000m 41:56.0 2:05.8

13:00 warm up. hard, low 10 every 2:00. 19-21spm, drag set to 130.

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02/17/16 10,000m 41:58.0 2:05.9

ss, 19spm

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02/16/16 11,517m 51:47.0 2:14.8

5x 2k
warm-up, 7:26.0 25spm, 7:23.1 25spm, 7:11.1 28spm including sprint for last 300m, cool down

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02/14/16 10,291m 45:17.0 2:12.0

10:00warm up
4x 1k, 2:00 rest/recover
3:26.7 31spm, 3:42.7 27spm stopped in middle, 3:28.6 31spm, best efforts spent but did anot…

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02/13/16 13,657m 1:00:00.0 2:11.8

legs feeling lethargic, maybe some volume will heip
19spm

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02/11/16 11,169m 49:00.0 2:11.6

10:00 warm up
3x 10:00, goal 2:00/500m, 2:00.3 @21spm, 3:00 rest/recovery.
legs ran out of gas on last one

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02/09/16 9,393m 40:00.0 2:07.7

10:00 warm up
8x 1:00 max, 1:00 recovery
1:39.0, 1:42.0, 1:42.0, 1:43.0, 1:42.3, 1:42.7, 1:43.0, 1:42.0, 29-30spm, drag @ 115

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02/07/16 6,750m 30:00.0 2:13.3

low and easy #2, 19 spm

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