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Warren Alford

Log

Date Distance Time Pace Comments Action
01/25/17 9,163m 39:48.3 2:10.3

2 x Power Strokes with a 2km warm down

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01/24/17 10,000m 37:26.9 1:52.3

5x2km with 2min rest at 25

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01/23/17 9,000m 34:49.0 1:56.0

3 x 3000m at 22 with 2min rest. 70% Heart Rate

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01/20/17 14,000m 55:03.1 1:57.9

Heart Rate 75%

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01/18/17 9,000m 34:53.4 1:56.3

3 x 3000m at 22 with 2min rest. 75% heart rate

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01/13/17 12,000m 47:32.2 1:58.8 View workout
01/11/17 7,627m 32:30.0 2:07.8

Power Strokes

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01/07/17 14,000m 55:13.1 1:58.3 View workout
12/31/16 2,000m 6:49.9 1:42.4

2km trial

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12/24/16 16,000m 1:02:52.3 1:57.8 View workout
12/22/16 10,565m 40:00.0 1:53.5

2 x 20mins with 3' rest

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12/21/16 14,000m 54:26.1 1:56.6 View workout
12/19/16 8,000m 30:05.6 1:52.8 View workout
12/17/16 14,000m 55:03.0 1:57.9 View workout
12/12/16 8,013m 30:51.6 1:55.5 View workout
12/06/16 10,016m 40:24.5 2:01.0 View workout
11/30/16 10,000m 38:28.4 1:55.4

1 x 10km @ 21

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11/28/16 10,000m 39:00.5 1:57.0 View workout
11/22/16 9,000m 35:37.0 1:58.7 View workout
09/15/16 18,000m 1:11:12.1 1:58.6 View workout