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Bruce Johnson

Log

Date Distance Time Pace Comments Action
02/11/20 3,000m 10:55.6 1:49.2

6x500x2r intervals
Neg splits

1:49.8@30
1:49.6@31
1:49.5@31
1:49.3@32
1:49.0@32
1:48.4@34

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02/11/20 1,000m 4:33.0 2:16.5

Warm up

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02/08/20 10,000m 42:00.0 2:06.0

Steady state

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02/06/20 5,000m 19:54.0 1:59.4

Steady hard

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02/06/20 5,000m 19:00.0 1:54.0

10x500x2r

Ave = 1:54@30

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02/04/20 2,500m 10:35.0 2:07.0

Steady state cool down

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02/04/20 1,115m 6:17.0 2:49.0

Skills

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02/04/20 1,385m 18:00.0 6:29.8

Resting

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02/04/20 5,000m 19:01.1 1:54.1

10x500 intervals

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02/04/20 400m 2:05.0 2:36.2

Cool down

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02/04/20 5,000m 19:56.0 1:59.6

Steady Pacing

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01/21/20 1,000m 4:30.0 2:15.0

Cool down

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01/21/20 250m 0:50.0 1:40.0

50 hard
50 easy etc

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01/21/20 500m 1:50.0 1:50.0

100 hard
100 easy etc

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01/21/20 1,000m 3:50.0 1:55.0

100 hard
100 easy etc

 View workout
01/21/20 4,000m 14:40.0 1:50.0

Inverse pyramid
1000@1:55
500@1:50
250@1:45
100@1:30 (x5)
250@1:45
500@1:50
1000@1:55

 View workout
01/21/20 2,500m 11:50.0 2:22.0

Zero Drag drill 500 neg splits
500@2:30
500@2:20
500@2:10
500@2:05
500@1:59

 View workout
01/21/20 1,000m 4:30.0 2:15.0

Warm up

View workout
01/18/20 10,000m 40:30.0 2:01.5 View workout
01/06/20 2,000m 8:59.0 2:14.7

Cool down

 View workout