Paul Doe

Log

Date Distance Time Pace Comments Action
12/03/23 14,405m 1:00:00.0 2:04.9

2x 30:00 20-24spm, 5:00 rest

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12/02/23 10,800m 45:00.0 2:05.0

10:00 WU, 5x 1k 26-27spm, 500m recoveries

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12/01/23 2,300m 10:00.0 2:10.4

WU for weights

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11/30/23 10,123m 42:00.0 2:04.4

ss, 21-24spm

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11/29/23 9,900m 42:00.0 2:07.2

10:00 WU
16x 1:00 'on' 27-29spm, 1:00 recover.

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11/27/23 13,723m 58:00.0 2:06.7

10:00 WU, 5:00, 10:00, 15:00, 10:00, 2:00 recoveries

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11/26/23 2,300m 10:00.0 2:10.4

WU for weights

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11/24/23 2,300m 10:00.0 2:10.4

WU for weights

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11/22/23 10,000m 41:17.0 2:03.8

10:00 WU then alternating 5:00 @20, 5:00 @22, open rate for last 750m. home erg with Shoxbox

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11/20/23 10,182m 35:59.0 1:46.0

10:00 WU
5x 1k, 3:00 recoveries, 3:42-3:47, most 24-25spm raised for last :30

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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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