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Sean Richards

Log

Date Workout Score Ave Comments Action
05/13/18 5000m 20:59.6 2:05.9

5000m with rate changes every 1000m: 24-26-28-26-24

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05/11/18 5x1000m/3:00r 19:36.0 1:57.6

5 x 1000m / 3 min easy

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05/04/18 v1:40/0:40r...9 3,913m 1:55.0

9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point.

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05/02/18 21097m 1:29:56.0 2:07.8

1/2 Marathon - Time Trial

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04/27/18 v250m/r...14 2,600m 2:08.2

High Intensity Interval Pyramid starting at 250 meters

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04/18/18 8x500m/2:00r 15:29.6 1:56.2

8 x 500m / 2 min easy

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04/17/18 10:32.6 2,533m 2:04.8

3 x 750m with 1 min Easy

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04/13/18 v2000m/3:00r...4 5,000m 1:55.1

3 x 750m / 1 min easy

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04/12/18 3x8:00/4:00r 5,873m 2:02.5

3 x 8 min with level change

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04/09/18 4x6:00/3:00r 6,124m 1:57.5

4 x 6 min / 3 min easy

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04/07/18 3x1500m/2:00r 17:56.5 1:59.6

Q 3 x 1500m / 2 min easy

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04/04/18 6000m 25:49.6 2:09.1

12 x 250m / 250m easy

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04/03/18 4x750m/1:00r 11:15.4 1:52.5

4 x 750m / 1 min easy

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03/30/18 3x1000m/2:00r 11:39.1 1:56.5

3 x 1000m / 2 mins easy

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03/28/18 5x750m/2:00r 14:15.0 1:54.0

5 x 750m / 2 min easy

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03/25/18 15:00 3,725m 2:00.8

15 minutes with rate increase

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03/24/18 4x4:00/2:00r 4,125m 1:56.3

4 x 4 min / 2 min easy

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03/18/18 20:00 5,002m 1:59.9

20 minutes

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03/17/18 18:29.1 4,408m 2:05.8

4 x 1000m / 1 min easy

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03/16/18 5000m 19:53.8 1:59.3

5000m with rate changes every 1000m: 22-24-26-28-24

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03/14/18 3x1000m/3:00r 11:29.9 1:54.9

3 x 1000m / 3 min easy

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03/12/18 15:00.0 3,541m 2:07.0

SHORT - 4 x 3 min / 1 min easy

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03/07/18 6x500m/1:00r 11:08.2 1:51.3

6 x 500m / 1 min easy

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02/28/18 35:00 8,450m 2:04.2

2-3-4-5-4-3-2 min pyramid / 2 min easy

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02/24/18 1000m 3:36.6 1:48.3

1000 meter time trial

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