Paul Doe

Log

Date Distance Time Pace Comments Action
03/28/15 10,000m 43:00.0 2:09.0

5k @ Essex, 22:00
5k @ home, 21:00

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03/26/15 10,000m 45:45.0 2:17.2

recovery row @ 19spm

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03/25/15 10,640m 45:20.0 2:07.8

3500m warm up
5000m 19:20 90% effort
10:00 cool down.

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03/24/15 10,000m 42:28.0 2:07.4

Easy row.

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03/23/15 10,000m 40:47.0 2:02.3

2000m warm up.
Steady effort with a 10 at each 500m.

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03/22/15 10,140m 46:15.0 2:16.8

12:00 warm p
1500m 3:00 recover
1000m 3:00 rec
500m 3:00 rec
1000m 500m rec
1000m

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03/21/15 10,000m 47:25.0 2:22.2

early a.m. Couldn't loosen up. Back tight.

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03/20/15 10,000m 43:17.0 2:09.8 View workout
03/19/15 10,000m 41:50.0 2:05.5

back better still but not completely.

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03/18/15 10,000m 44:52.0 2:14.6

back better but not right yet.

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03/17/15 10,000m 47:26.0 2:22.3

upper back strain,no power, no layback

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03/16/15 10,688m 45:00.0 2:06.3

10:00 warm up.
4:00 trial
31:00 steady

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03/15/15 10,022m 43:00.0 2:08.7 View workout
03/14/15 10,800m 45:15.0 2:05.6 View workout
03/13/15 10,000m 49:15.0 2:27.7 View workout
03/12/15 10,000m 43:00.0 2:09.0 View workout
03/11/15 10,000m 45:00.0 2:15.0

easy row, focus on form.

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03/10/15 10,180m 46:00.0 2:15.5

10:00 warm up holding 2:00/pace, every 5:00 take 1:00 at 1:55 pace

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03/09/15 11,600m 49:55.0 2:09.0

10:00 warm up.
1000m 'on', 300m recover until 11600.

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03/08/15 11,800m 50:00.0 2:07.1

10:00 warm up
3x 4:00 @ 18, 3:00@ 20, 2:00@ 22,1:00@ 24, 3:00 recover

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