Paul Doe

Log

Date Distance Time Pace Comments Action
01/01/16 10,311m 45:00.0 2:10.9

12:00 warm up
4x 3:00, 148.6-1:51.2, 24-25spm
15:00 cool down

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12/31/15 13,760m 1:01:30.0 2:14.0

15:00 warm ups
3x 3k, 20spm, 12:31, 12:30, 12:27, 3:00 recoveries
Welcome back, Turner. Tough week to get sick.

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12/30/15 10,386m 45:00.0 2:09.9

15:00 warm up
10x 1:00, 1:00 recovery, drag @ 145. 20-21spm
10:00 cool down

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12/28/15 10,000m 42:13.0 2:06.6

ss, 20spm

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12/27/15 11,630m 53:16.0 2:17.4

10:00 w/u
3x2k, 3:00 rest/recovery
7:27.9, 7:26.5, 7:21.5, 24-25spm
2k cool down

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12/25/15 6,690m 30:00.0 2:14.5

ss, 18-19spm

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12/25/15 6,890m 30:00.0 2:10.6

ss, 19-20 spm
put erg in the garage and opened the doors

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12/24/15 6,000m 25:00.0 2:05.0

10:00 warm up, then the 5k, brief rest, 5:00 'rewarm', then 10:00 sub 1:55.0

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12/24/15 5,000m 19:02.0 1:54.2

5k

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12/23/15 10,776m 51:00.0 2:21.9

10:00 warm up
3x 10:00, 2:05.5 avg, 20-21spm, 3:00 recoveries

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12/22/15 5,000m 22:30.0 2:15.0

long cooldown, extra Challenge meters

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12/22/15 2,880m 12:00.0 2:05.0

4x 1:30, AN, 1:30 recovery
1:41.3 31spm
1:42.7, 29spm
1:43.6, 29spm
1:42.5, 29spm

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12/22/15 2,300m 10:00.0 2:10.4

warm up

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12/21/15 2,000m 9:12.0 2:18.0

supposed to be 4x 1:30 @ AN but halfway through warmup, looked like better to try tomorrow.

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12/20/15 6,818m 30:00.0 2:12.0

#3, ss, 19-20spm

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12/20/15 6,830m 30:00.0 2:11.7

#2 ss, 19-20spm

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12/20/15 6,870m 30:00.0 2:11.0

#1 ss, 19-20spm

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12/19/15 11,956m 51:00.0 2:07.9

12:00 warm up
3x 10:00 AT, 3:00 recover,
1:51.7, 26spm
1:56.9, 24 spm
1:55.0, 25 spm
first one felt easy, last two s…

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12/18/15 17,717m 1:15:28.7 2:07.8

10:00 warm up
3x 8k, UT1, 5:00 rest/recovery, 20-21spm, 2:05-2:06

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12/17/15 10,867m 48:00.0 2:12.5

6x 5:00, 3:00 recovery
first and last- warm up and cool down
1:53.2, 1:53.5, 1:53.5, 1:52.6, 23-24spm
TR workout. Would have…

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