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Paul Doe

Log

Date Distance Time Pace Comments Action
11/12/15 10,000m 45:05.0 2:15.2

lower drag steady state

 View workout
11/11/15 12,110m 52:00.0 2:08.8

10:00 warm up
7x 3:00, 1:49-1:53, 26-27spm
3:00 recoveries

 View workout
11/10/15 11,019m 50:00.0 2:16.1

steady state
19-20 spm

 View workout
11/09/15 8,644m 40:00.0 2:18.8

10:00 warm up
10x 1:00 max, 27-29 spm
1:00 recoveries
10:00 cool down.
experimented with drag factor for splits.

 View workout
11/08/15 12,000m 55:00.0 2:17.5

light drag, 19 spm

 View workout
11/06/15 10,000m 43:56.0 2:11.8

easy and steady

 View workout
11/05/15 10,856m 46:00.0 2:07.1

10:00 warm up
9x 2:00 sub 1:55
first 5 at 20spm, whatever I needed for the rest to keep pace. 2:00 recoveries

 View workout
11/04/15 10,170m 43:00.0 2:06.8

10:00 warm up
3x 8:00, 2:00 pace, 20spm rate
3:00 recoveries

 View workout
11/04/15 5,000m 22:25.0 2:14.5

early morning

 View workout
11/02/15 10,253m 44:00.0 2:08.7

10:00 warm up
6x 1:30, 1:45.2
1:30 recovery
16:00 cooldown

 View workout
10/29/15 8,000m 33:30.0 2:05.6

progression

 View workout
10/28/15 12,500m 55:00.0 2:12.0

10:00 warm up
3x 12:00 @ 2:04, 20spm, 3:00 recovery

 View workout
10/27/15 10,739m 46:00.0 2:08.5

10:00 warm up
4x 6:00, 2:00/pace,20-21 spm 3:00 recovery

 View workout
10/23/15 10,566m 40:00.0 1:53.5

5:00 warm up
3x 10:00, 2:04 goal, 20-21spm
3:00 recoveries

 View workout
10/21/15 10,031m 43:00.0 2:08.6

steady, 19-20 spm rate

 View workout
10/20/15 7,784m 31:00.0 1:59.4

10:00 warm up
8x :45 max, 1:15 recover.
5:00 cool down

 View workout
10/19/15 13,200m 55:00.0 2:05.0

10:00 warm up
2x 20:00 @ 2:00 avg
5:00 recovery between

 View workout
10/16/15 5,000m 21:02.0 2:06.2

afternoon

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10/16/15 5,000m 23:03.0 2:18.3

morning at home

 View workout
10/13/15 10,240m 45:00.0 2:11.8

10:00 warm up
5x 3:00, 1:52, 23spm
7:30 cool down

 View workout