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Log

Date Distance Time Pace Comments Action
02/01/17 1,000m 5:22.0 2:41.0

Cool down drills

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02/01/17 1,000m 3:50.0 1:55.0

Steady hard
1:55.0 & 30 spm

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02/01/17 2,000m 7:55.0 1:58.7

Steady hard

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02/01/17 7,648m 30:00.0 1:57.6

Steady hard

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01/27/17 5,000m 18:53.5 1:53.3

Slow start @ 1:55 first 2 ks low rate low drag
1:53.3 @ 28 spm
Drag 4.3

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01/27/17 1,000m 4:51.0 2:25.5

Warm up drills

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01/22/17 5,000m 19:10.0 1:55.0

Steady hard
Low rate
Drag 4.5

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01/22/17 1,000m 4:45.0 2:22.5

Warm up drills

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01/20/17 5,000m 18:54.1 1:53.4

Steady hard
Neg splits
Drag 5.5

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01/20/17 1,000m 4:40.0 2:20.0

Warm up drills

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01/19/17 2,500m 9:50.9 1:58.1

Steady hard

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01/19/17 500m 2:30.0 2:30.0

Cool down

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01/19/17 2,500m 9:45.0 1:57.0

Steady hard

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01/19/17 1,000m 4:54.0 2:27.0

Warm up drills

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01/15/17 3,000m 11:02.9 1:50.4

6x500 intervals
1:50.4 @ 31spm

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01/15/17 2,000m 7:20.0 1:50.0

4x500 intervals
1:50.0 @ 29 spm

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01/15/17 1,000m 4:23.0 2:11.5

Warm up drill

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01/12/17 1,000m 4:40.0 2:20.0

Warm down drill

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01/12/17 1,000m 3:40.6 1:50.3

Steady hard

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01/12/17 1,000m 4:36.0 2:18.0

Steady drill

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