Paul Doe

Log

Date Distance Time Pace Comments Action
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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02/07/16 6,762m 30:00.0 2:13.0

low and easy #1, 19spm

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02/06/16 9,437m 40:00.0 2:07.1

10:00 warm up
2x 10:00, 1:52.1, 1:51.8, 25spm
5:00 rest/recoveries

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02/04/16 11,320m 50:00.0 2:12.5

10:00 warm up
2x 4k, 2:00.3, 201.3, 22spm
4:00 rest/recoveries

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02/02/16 10,257m 45:00.0 2:11.6

10:00 warm up
4x 3:00. 1:47.1, 27spm, 3:00 recoveries
11:00 cool down

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02/01/16 10,605m 45:00.0 2:07.2

10:00 warm up
2x 10:00 @ sub 2:00 pace 22-23spm, 5:00 recovery, 10:00 cooldown

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01/31/16 10,000m 42:23.0 2:07.1

ss, 20 spm,
race pace 1:00 at 15:00, 25:00, 35:00

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01/30/16 5,000m 22:05.0 2:12.5

low and easy. Flush the legs.

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01/30/16 2,000m 10:00.0 2:30.0

misc warm up and cool down for the Sprint race

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01/30/16 2,000m 6:48.9 1:42.2

Northeast Erg Sprints, Merrimack College
4th of 15
:02 behind 2nd but :20 behind first

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01/29/16 5,000m 21:19.0 2:07.9

just keeping some blood flowing through legs. Easy 20spm with a couple rp 10's.

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