Paul Lawrence

Log

Date Distance Time Pace Comments Action
08/22/17 10,000m 38:56.9 1:56.8 View workout
08/21/17 10,000m 38:41.7 1:56.0

4k
3k
2k
1k

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08/20/17 10,000m 39:46.7 1:59.3 View workout
08/17/17 10,000m 39:19.5 1:57.9

2 x 5000m 5.00r
19.38.7
19.40.8

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08/14/17 4,000m 15:14.1 1:54.2

R20
Neg splits

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08/12/17 10,000m 38:11.7 1:54.5

4k 1.55.7
3k 1.54.7
2k 1.54.5
1k 1.49.5

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08/11/17 6,000m 22:52.7 1:54.3

2 x 3k

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08/06/17 200m 0:31.7 1:19.2 View workout
08/06/17 4,000m 14:21.3 1:47.6

1.48.2 @ r22
1.48.0 @ r23
1.47.8 @ r23
1.46.5 @ r23

View workout
08/04/17 6,000m 21:59.2 1:49.9

3 x 2000m
7.19.8. r21
7.19.3. r22
7.20.1. r23

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07/30/17 2,000m 7:21.1 1:50.2

1k @ r22
1k @ r26

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07/17/17 6,000m 21:47.1 1:48.9

2000m r20
750m r26
1500m r22
500m r28
1000m r24
250m r20

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07/15/17 6,000m 22:31.7 1:52.6

3x2000 (3.00 rest)
7.32.1
7.31.3
7.28.3

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07/10/17 2,113m 7:00.0 1:39.3

1 minute on 1 minute off

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07/10/17 1,406m 4:30.0 1:36.0

30 secs on 60 secs off.

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07/03/17 1,968m 7:00.0 1:46.7

1 minute on 1 minute squats/lunges
Negative splits throughout.

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06/12/17 3,000m 10:15.2 1:42.5

6x500. 1.30r.

Grim stuff

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06/08/17 2,000m 6:58.4 1:44.6

2 x 1000m 2.00r

Not the most pleasant tug I've had before bed.

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06/06/17 3,000m 11:23.3 1:53.8

Flush the legs out after football and squash. Tough

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06/05/17 2,000m 7:28.2 1:52.0

R20

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