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Sean Richards

Log

Date Distance Time Pace Comments Action
04/05/19 5,000m 20:48.8 2:04.8

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

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03/23/19 5,800m 25:26.4 2:11.5 View workout
03/14/19 3,000m 11:16.7 1:52.7

12 x 250m / 45 sec easy

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03/14/19 1,198m 5:00.0 2:05.2

Warm up

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03/08/19 3,142m 12:00.0 1:54.5

12 x 1 min / 1 min easy

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03/08/19 1,169m 5:00.0 2:08.3

Warm up

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03/02/19 5,000m 20:27.5 2:02.7

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

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03/01/19 2,250m 8:43.7 1:56.3

3 x 750m / 3 min easy

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03/01/19 1,199m 5:00.0 2:05.1

Warm up

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02/17/19 2,250m 8:37.1 1:54.9

3 x 750m / 2 min easy

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02/16/19 5,000m 20:09.4 2:00.9

5000m time trial

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11/03/18 4,329m 20:02.2 2:18.8

12 x 250m / 45 sec easy

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10/26/18 5,043m 20:00.0 1:58.9

20 minutes with bursts

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10/25/18 5,295m 22:00.0 2:04.6

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy

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10/24/18 4,000m 15:24.9 1:55.6

2 x 2000m / 1 min easy

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10/23/18 5,000m 19:58.8 1:59.8

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

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10/22/18 2,250m 8:22.4 1:51.6

3 x 750m / 3 min easy

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10/10/18 4,000m 15:58.9 1:59.8

2 x 2000m @ 26 spm / 4 min easy

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10/08/18 5,000m 20:24.5 2:02.4

5K Steady

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10/06/18 3,766m 15:00.0 1:59.4

15 minutes with rate increase

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