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Gordon U

Log

Date Distance Time Pace Comments Action
11/25/22 15,000m 1:08:30.0 2:17.0

15k/r18 - zone 2 (nose only breathing)

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11/24/22 15,000m 1:08:28.0 2:16.9

15k/r18 - zone 2 (nose only breathing)

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11/24/22 500m 1:36.6 1:36.6

500m TT
**PB**

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11/24/22 4,000m 17:27.4 2:10.9

4k WU or CD

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11/22/22 2,000m 9:57.5 2:29.3

2K WU or CD

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11/22/22 2,400m 8:17.7 1:43.6

8*300m - 90secs rest
r32-34/2k-4

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11/22/22 3,114m 13:00.0 2:05.2

13' Warm up - 1k pace

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11/21/22 10,000m 43:13.1 2:09.6

10kr20 - 80% MHR

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11/21/22 2,000m 9:13.2 2:18.3

2K WU or CD

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11/17/22 19,413m 1:30:00.0 2:19.0

90r18 - zone 2 (nose only breathing)

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11/17/22 1,000m 4:25.3 2:12.6

1K WU or CD

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11/15/22 10,000m 41:12.7 2:03.6

10k - r24/18/24/18
r24/2k+12, r18/2k+20

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11/15/22 2,000m 8:55.8 2:13.9

2K WU or CD

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11/14/22 6,250m 23:45.6 1:54.0

5*1250m - 4mins rest
r30/2k+6

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11/14/22 2,000m 8:28.6 2:07.1

2K WU or CD

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11/10/22 10,000m 39:46.7 1:59.3

4k/3k/2k/1k - 2mins rest
r24/2k+14, r26/2k+12, r28/2k+9, r30/2k+5

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11/10/22 2,000m 8:56.1 2:14.0

2K WU or CD

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11/08/22 19,600m 1:30:00.0 2:17.7

90r18 - zone 2 (nose only breathing)

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11/07/22 2,000m 9:43.9 2:25.9

2K WU or CD

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11/07/22 4,000m 14:27.0 1:48.3

8 * 500 - 2mins rest
Target 2k pace

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