Paul Doe

Log

Date Distance Time Pace Comments Action
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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01/28/16 5,000m 21:52.0 2:11.2

5:00 warm up. Pre-race shake out.
low effort ss, 20-21spm but with a 10 at race pace every 3:00 from 5:00 on.

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01/26/16 10,000m 41:42.0 2:05.1

warm up then keeping wattage above 180, 21spm avg

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01/25/16 10,087m 42:00.0 2:04.9

2:00@rp, sub 1:45 @ 15:00, 25:00, 35:00
ss recovery between

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01/23/16 10,000m 43:32.5 2:10.6

2x5k, 19-20spm
first one included warm up

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01/22/16 10,255m 45:00.0 2:11.6

10:00 warm up
2x pyramid, 4:00, 3:00, 2:00, 1:00 @20,22,24,26spm
5:00 recoveries, 5:00 cooldown

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01/21/16 10,612m 45:00.0 2:07.2

including warm up, ss @20spm
starting 15:00 did 1:00 @ 25-27spm every 5:00 then resumed ss

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01/19/16 11,770m 52:00.0 2:12.5

10:00 warm up
6x 3:00 starting at 24spm and working up to 28, 4:00 recoveries
1:51.2, 1:50.5, 1:48.0, 1:48.9, 1:48.3, 1:47.5

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01/17/16 6,988m 30:00.0 2:08.7

#3
ss, 19spm

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01/17/16 7,115m 30:00.0 2:06.4

#2
ss, 19 spm

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01/17/16 7,155m 30:00.0 2:05.7

#1
just ss, warm up included, 20spm

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