Paul Doe

Log

Date Distance Time Pace Comments Action
12/29/23 10,664m 44:00.0 2:03.7

10:00 WU
2x 12:00, 23-24spm, 4:00 recoveries, 2:00 extra CD to make sure I had over 10k

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12/28/23 2,300m 10:00.0 2:10.4

WU for weights

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12/26/23 2,300m 10:00.0 2:10.4

WU for weights

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12/24/23 7,160m 30:00.0 2:05.6

10:00 WU, 1:00 'on', 1:00 'off'

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12/23/23 13,800m 1:00:00.0 2:10.4

Challenge meters, 22-23 spm

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12/22/23 5,800m 25:00.0 2:09.3

15:00 WU, 10:00 CD with weight day

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12/21/23 14,300m 1:00:00.0 2:05.8

ss, avg 20 spm

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12/19/23 7,404m 30:00.0 2:01.5

ss, 22spm

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12/18/23 11,379m 47:30.0 2:05.2

10:00 WU
5x 5:00, 2:30 recovery, avg 24spm, 1:55+/-

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12/17/23 2,400m 10:00.0 2:05.0

WU for weights

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12/16/23 14,200m 1:00:00.0 2:06.7

2 x 30:00

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12/15/23 2,300m 10:00.0 2:10.4

WU for weights

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12/13/23 10,208m 42:00.0 2:03.4

10:00 WU
1:00 on, 1:00 off, 2:00 on, 1:00 off, etc until over 10k, 26-28 spm during 'on's

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12/11/23 7,034m 30:00.0 2:07.9

20-21spm. Feeling like a day off is due.

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12/10/23 2,350m 10:00.0 2:07.6

WU for weights

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12/09/23 10,000m 40:30.0 2:01.5

continuous 20-24spm. Shoxbox

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12/08/23 10,547m 44:00.0 2:05.1

10:00 WU
1:00, 2:00, 3:00, 4:00, 5:00 and back down, 1:00 'off' between each
on Shoxbox

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12/07/23 2,300m 10:00.0 2:10.4

WU for weights

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12/06/23 10,960m 45:00.0 2:03.1

10:00 Wu
3:00 'on', 1:00 recover, 2:00 'on', 1:00 recover until 45:00

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12/04/23 2,250m 10:00.0 2:13.3

WU for weights

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