alan foley

Log

Date Distance Time Pace Comments Action
11/20/16 5,000m 23:45.1 2:22.5

26 spm. 114 bpm. 2:22.5 splits.

View workout
11/19/16 2,000m 8:09.5 2:02.3

New Benchmark. 30 spm. 148 bpm. Damper: 10.

View workout
11/18/16 5,000m 22:44.5 2:16.4

27 spm. 135 bpm. 2:16.4 splits. Damper: 10. Last 100-150 meters of each 1,000 meters 15 strokes to go below 2 min splits.

View workout
11/17/16 3,000m 25:00.8 4:10.1

(6) intervals of 500 meters. 2 min rests between intervals. Damper: 8. 2:12.7/28 spm/116 bpm. 2:12.3/28spm/118 bpm. 2:13.7/29 spm/ 1…

View workout
11/15/16 5,000m 23:17.6 2:19.7

29 spm. 137 bpm. D:5.

View workout
11/13/16 5,000m 22:41.1 2:16.1

28 spm. 139 bpm. New BENCHMARK for 5000m. (5) intervals mostly at 2/split for 250m. Most of the exercise was slightly more than 2:30…

View workout
11/11/16 5,000m 23:56.8 2:23.6

29 spm. 118 bpm. Damper:5. (4) intervals of 250 m at about 2-2:10 splits.

View workout
11/10/16 2,000m 9:29.2 2:22.3

28 spm. 111 bpm. Damper: 5.

View workout
11/09/16 3,000m 14:22.6 2:23.7

25 spm. 119 bpm. First time at 3000 m. Damper: 10.

View workout
11/08/16 2,000m 8:56.7 2:14.1

28 spm. 121 bpm. Damper: 10. Benchmark for 2000 m.

View workout
11/07/16 2,000m 9:10.0 2:17.5

29 spm. 124 bpm. Damper: 7.

View workout
11/07/16 5,000m 23:56.5 2:23.6

28 spm. 117 bpm. Damper: 7.

View workout
11/05/16 5,000m 23:15.2 2:19.5

28 SPM. 114 BPM. DAMPER: 7. NEW BENCHMARK FOR 5000M.

View workout
11/03/16 5,000m 25:20.0 2:32.0

28 spm. 99 bpm. Damper: 5.

View workout
11/02/16 5,000m 24:16.0 2:25.6

29 spm. 110 bpm. Damper: 5. new BENCHMARK.

View workout
10/31/16 2,000m 10:02.0 2:30.5

30 spm. 111 bpm. Damper: 1.

View workout
10/31/16 2,000m 10:03.0 2:30.7

30 spm. 95 bpm. Damper: 1.

View workout
10/31/16 5,000m 28:32.0 2:51.2

29 spm. 91 bpm. Damper: 1.

View workout
10/30/16 2,000m 9:13.0 2:18.2

31 spm. 84? bpm. damper:3.

View workout
10/30/16 5,000m 24:55.0 2:29.5

29 spm. 114 bpm. damper: 4. Benchmark.

View workout