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Gordon U

Log

Date Distance Time Pace Comments Action
02/16/23 19,936m 1:30:00.0 2:15.4

90r18 - zone 2 (nose only breathing)

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02/13/23 2,000m 9:49.1 2:27.2

2K WU or CD

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02/13/23 10,290m 41:51.4 2:02.0

10k

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02/13/23 1,000m 4:39.8 2:19.9

1K WU or CD

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02/09/23 21,097m 1:27:24.6 2:04.2

HM TT
**PB**

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02/09/23 1,000m 4:22.0 2:11.0

1K WU or CD

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02/07/23 10,000m 39:19.3 1:57.9

8 * 1250m - 2mins rest
R22/2k+12, R24/2k+9

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02/07/23 1,000m 4:20.8 2:10.4

1K WU or CD

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02/06/23 2,000m 9:52.9 2:28.2

2K WU or CD

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02/06/23 7,458m 30:00.0 2:00.6

30r20
**Workout PB**

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02/06/23 2,000m 8:58.9 2:14.7

2K WU or CD

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02/03/23 2,000m 9:49.4 2:27.3

2K WU or CD

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02/03/23 2,757m 10:00.0 1:48.8

Feb CTC
3'/2'30"/2'/1'30"/1' - 1min rest

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02/03/23 3,032m 13:00.0 2:08.6

13' Warm up - 2k pace

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02/02/23 15,000m 1:07:06.0 2:14.2

15k/R18 - zone 2 (nose only breathing)

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02/01/23 7,319m 30:00.0 2:02.9

30mins - R20/22/24/22/20
R20/2k+18, R22/2k+15, R24/2k+12

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02/01/23 2,000m 9:10.1 2:17.5

2K WU or CD

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01/31/23 2,000m 9:25.9 2:21.4

2K WU or CD

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01/31/23 2,169m 8:00.0 1:50.6

8*1'/1'
R18/20/22/24/26/28/30/32
Max effort

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01/31/23 1,000m 4:56.4 2:28.2

1K WU or CD

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