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Paul Lawrence

Log

Date Workout Score Ave Comments Action
03/29/17 22:26.0 6,000m 1:52.1

2k - 20spm
750 - 26spm
1500 - 22spm
500 - 28spm
1000 - 24spm
250 - 30spm
2 minute rest after each interval.

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03/21/17 1:00:00.0 14,372m 2:05.2

Base Building

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03/20/17 11:16.4 3,000m 1:52.7

3 x 3000

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03/20/17 11:16.9 3,000m 1:52.8

3 x 3000

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03/20/17 11:16.3 3,000m 1:52.7

3 x 3000

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03/19/17 12:00.0 3,000m 2:00.0

Base Building at home.

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03/14/17 3:00.0 901m 1:39.8

Final set of spiral death. 1 minute work, 1 minute rest.
Rate 30, 33, 37.

Yes Tom I posted this.

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03/14/17 6:00.0 1,723m 1:44.4

Second set of spiral of death. 2 minutes work, 2 minutes rest.
Rate 26, 27, 28.

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03/14/17 12:00.0 3,221m 1:51.7

First set of spiral of death.
4 minutes work, 4 minutes rest.
Rate 19, 21, 24.

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03/13/17 6:50.3 2,000m 1:42.5

4x500m/2:00r
1.43.3
1.42.5
1.42.3
1.42.2

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03/13/17 10:00:00.0 2,813m 1:46:38.8

10 x 1:00/40r
MHR 181

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03/13/17 10:00:00.0 2,501m 1:59:57.1

Steady state...

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02/21/17 20:35.9 5,019m 2:03.1

First session after a week off... chewed up and spat out!

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02/09/17 5000m 19:13.7 1:55.3

Struggled through after a few days off with illness. Lethargic.

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02/03/17 3:26.8 1,000m 1:43.4

2 x 1000m. Friday morning... long week!

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02/03/17 3:28.2 1,000m 1:44.1

2 x 1000m. Friday morning... long week

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01/31/17 20:00.0 5,225m 1:54.8

3x20 mins. Last one. Negative splits✅

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01/31/17 20:00.0 5,101m 1:57.6

3x20 mins

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01/31/17 20:00.0 5,060m 1:58.5

3 x 20 mins

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01/26/17 5000m 18:57.1 1:53.7 View workout
01/17/17 0:32.8 200m 1:22.0 View workout
01/17/17 30:00.0 7,183m 2:05.2

Av 18 spm

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01/10/17 5000m 19:23.1 1:56.3

Slow and steady...

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01/03/17 100m 0:15.6 1:18.0 View workout
01/03/17 1:39.9 500m 1:39.9

Part of 4 x 500m Interval Session

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