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May 30 Try the Workout of the Day (and Don't Forget to Stretch!)
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Paul Radion

Log

Date Distance Time Pace Comments Action
05/25/16 2,216m 10:18.3 2:19.5

Warm-up 18 sr, 131 hr

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05/23/16 18,309m 1:20:00.0 2:11.0

20 sr, 144 hr

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05/20/16 42,195m 3:10:26.1 2:15.3

20 sr, 147 hr

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05/18/16 882m 3:34.6 2:01.6

CRAP

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05/18/16 3,117m 12:10.7 1:57.2

Tried 5k couldn't breath & coughing...24 sr 165 hr av, but climbing fast before I stooped

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05/18/16 2,289m 10:02.2 2:11.5

Warm-up
20 sr, 145 hr

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05/16/16 3,000m 14:11.2 2:21.8

Cool down, 19 sr, 131 hr

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05/16/16 6,000m 23:46.6 1:58.8

24 sr... Hr fuzzy...7

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05/16/16 2,289m 10:14.5 2:14.2

Warm-up
19sr, 135 hr

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05/14/16 11,002m 48:22.2 2:11.8

19 sr, 150 hr

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05/11/16 1,000m 5:00.0 2:30.0

Cool down

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05/11/16 5,745m 23:40.0 2:03.5

1 min intervals, 5 sec rest, 20 iterations
First 10, warmup @ 22 spm, then alternate 21 spm, and +2 spm, starting at 25 to 31, then d…

 View workout
05/11/16 6,000m 25:24.0 2:07.0

Alternating 500's
Sr 26 then sr 20
Mid 1:50's at 26, mid 2:10's at 20

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05/09/16 21,097m 1:34:00.3 2:13.6

19 sr, 138 hr

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05/07/16 10,000m 46:49.9 2:20.4

19 sr, 137 hr

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05/07/16 5,000m 20:04.0 2:00.4

23 sr, 167 hr

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05/07/16 5,000m 20:39.2 2:03.9

Sr 23, hr 154

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05/06/16 5,000m 23:18.7 2:19.8

Sr 19, av hr 134

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05/06/16 250m 0:47.0 1:34.0 View workout
05/06/16 250m 0:45.7 1:31.4 View workout