Paul Doe

Log

Date Distance Time Pace Comments Action
11/19/23 2,400m 10:00.0 2:05.0

WU for weights

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11/17/23 2,350m 10:00.0 2:07.6

WU for weights

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11/16/23 10,740m 45:00.0 2:05.6

ss

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11/15/23 10,120m 41:00.0 2:01.5

ss

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11/13/23 2,300m 10:00.0 2:10.4

WU for weights

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11/11/23 2,350m 10:00.0 2:07.6

WU for weights

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11/10/23 10,896m 50:00.0 2:17.6

with ShoxBox, 10:00 WU
intervals,2x (5:00, 4:00, 3:00.....1:00 rest/recovery)

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10/18/23 7,530m 30:00.0 1:59.5

indoor GLR,

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09/13/23 11,292m 45:00.0 1:59.5

GLR indoor but at home on ShoxBox. 3x 15:00

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08/14/23 5,000m 18:34.5 1:51.4

GLR pre-water work

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08/07/23 5,040m 20:00.0 1:59.0

GLR pre-water, 2x 10:00

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07/26/23 4,600m 18:34.0 2:01.0

GLR pre-water. 15:00 WU, then 1k.

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07/25/23 6,000m 26:00.0 2:10.0

GLR pre-water. Waiting for thunderstorms to pass

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07/22/23 2,200m 10:00.0 2:16.3

WU for weights

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07/19/23 13,200m 55:00.0 2:05.0

indoor GLR workout. Current still high after heavy rains. 10:00 WU, 3x 15:00 with rate changes.

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07/17/23 14,000m 1:00:00.0 2:08.5

GLR indoor practice. Current too fast. meters and time are estimates

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07/14/23 4,700m 21:00.0 2:14.0

GLR prewater. 5:00 WU, 4x 3:00, 1:00 recover

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07/12/23 3,700m 15:07.0 2:02.5

GLR pre-water work. 5:00 WU, 2x 1k, 3:00 recovery

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07/10/23 4,886m 20:00.0 2:02.7

abbreviated indoor GLR practice

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07/09/23 2,300m 10:00.0 2:10.4

WU for weights

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