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Sean Richards

Log

Date Distance Time Pace Comments Action
12/29/17 5,000m 19:56.1 1:59.6

5000m Pickups- With first 20 strokes every 500m at higher intensity

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12/27/17 3,841m 15:00.0 1:57.1

5 x 3 min / 1 min easy

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12/23/17 5,000m 19:55.8 1:59.5

5000 metre - Steady

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12/22/17 1,000m 3:44.6 1:52.3

1000m Time Trial

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12/22/17 876m 3:40.0 2:05.5

6 x 20 seconds high intensity intervals

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12/20/17 3,750m 14:12.8 1:53.7

5 x 750m effort / 1 min easy

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12/20/17 1,203m 5:00.0 2:04.6

Warm up

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12/19/17 2,414m 9:00.0 1:51.8

3 x 3 min / 2 min easy

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12/18/17 2,600m 10:40.4 2:03.1

High Intensity Interval Pyramid starting at 250 meters

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12/18/17 1,251m 5:00.0 1:59.9

Warm up

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12/06/17 5,119m 20:00.0 1:57.2

4 x 5 min / 3 min easy

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12/01/17 6,860m 29:58.8 2:11.1 View workout
11/30/17 100m 0:20.5 1:42.5

100m Time atrial

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11/30/17 1,871m 6:40.0 1:46.8

20 x 20 sec / 40 sec easy

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11/29/17 3,143m 12:00.0 1:54.5

6 x 2 min / 1 min easy

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11/29/17 930m 4:00.0 2:09.0

Warm up

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11/27/17 5,000m 20:43.5 2:04.3

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

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11/25/17 3,000m 10:55.1 1:49.1

12 x 250m / 75 seconds Easy

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11/25/17 1,200m 5:00.0 2:05.0

Warm up

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11/24/17 3,000m 11:26.2 1:54.3

WOTD - 4x750 meters with 1 minute recovery

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