Paul Doe

Log

Date Distance Time Pace Comments Action
05/12/15 10,489m 45:00.0 2:08.7

15:00 warm up
4x 3:00 1:48
10:00 cooldown

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05/11/15 10,862m 45:00.0 2:04.2 View workout
05/11/15 10,862m 45:00.0 2:04.2

10k @ 41:00 including warm up

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05/10/15 21,097m 1:36:13.2 2:16.8

just for the challenge

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05/08/15 10,000m 41:33.0 2:04.6

steady effort. Last 500m at about 2:00/ pace.

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05/07/15 11,498m 50:00.0 2:10.4

2 x 15:00, 5:00 recover

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05/06/15 8,689m 39:00.0 2:14.6

10:00 warm up
10 x :45 hard, 2:00 recoveries

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05/05/15 5,000m 21:15.0 2:07.5

some late evening meters

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05/04/15 10,630m 45:00.9 2:07.0

3k warm up. Hard 10 at each 500m.

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05/03/15 10,290m 45:00.9 2:11.2 View workout
04/27/15 10,000m 44:34.0 2:13.7

steady effort, 21-22 spm.

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04/26/15 10,833m 46:40.0 2:09.2

2x 16:00, 2:07 goal
5:00 recover

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04/23/15 5,000m 24:24.0 2:26.4

tired, lat sore. kept it short

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04/22/15 10,000m 44:24.0 2:13.2

easy row. Lat sore but 'zinged' only once.

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04/21/15 12,900m 1:00:00.0 2:19.5

Essex indoors
warm up,
2x 10:00 stroke pyramid, 7:00 recover.

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04/20/15 10,000m 43:19.5 2:09.9

just steady effort
20 spm.

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04/16/15 10,166m 44:00.0 2:09.8

2x 12:00, 2:05 pace

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04/14/15 10,666m 47:00.0 2:12.1

8x 1:00 max, 4:00 recover

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04/13/15 13,010m 1:00:00.0 2:18.3

easy row, 20 spm

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04/12/15 12,206m 52:00.0 2:07.8 View workout