Karl Geoca

Log

Date Distance Time Pace Comments Action
12/13/17 2,000m 6:52.3 1:43.0

4x500m

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12/13/17 1,500m 6:30.0 2:10.0

Warmup

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12/09/17 740m 7:00.0 4:43.7

Warm down

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12/09/17 3,000m 11:04.1 1:50.6

3x1k w 3 min rest

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12/09/17 1,500m 6:00.0 2:00.0

warmup

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12/05/17 320m 1:00.0 1:33.7

Warm down

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12/05/17 4,778m 18:00.0 1:53.0

2 x 9 min with 2 min rest

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12/05/17 1,000m 2:01.0 1:00.5

Warmup

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11/27/17 3,750m 13:20.2 1:46.6

Pyramid 250x250x500x500x750x500x500x250x250

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11/20/17 2,000m 6:00.0 1:30.0

Rest

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11/20/17 2,989m 10:00.0 1:40.3

10x1 w 1min rest

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11/20/17 2,000m 4:00.0 1:00.0

Warmup

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11/15/17 1,000m 4:00.0 2:00.0

Rest

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11/15/17 2,842m 10:00.0 1:45.5

5x2 w 1 min rest

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11/15/17 2,000m 4:00.0 1:00.0

Warmup

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09/23/17 5,000m 18:45.9 1:52.5 View workout
02/15/17 9,747m 40:00.0 2:03.1

40 min. SR 16, 18, 20, 22 10 min increases

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02/15/17 1,000m 4:10.0 2:05.0

Warmup warm doen

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02/11/17 7,572m 30:00.0 1:58.8

6 x 5 min. Sick

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02/01/17 4,000m 15:30.6 1:56.3

4 x 1k @ 17SR

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