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Log

Date Workout Score Ave Comments Action
05/03/22 3x15:00/1:30r 11,178m 2:00.7

15mins x 3 (Rest 90secs)

R20/24/20

Start 2km plus 19. Increase pace 5s/500m for the R24.

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05/03/22 2:24 492m 2:26.3

5mins easy

 View workout
05/03/22 v16:00/2:00r...4 16,715m 1:47.6

16m/8m/4m/2m

(rest 2m)

Start at 4km plus 16 and improve.

 View workout
05/02/22 10x3000m/1:00r 55:04.8 1:50.1

3000m x 10 (rest 1m)

Start at 4km pace plus 15. Stick.

 View workout
04/30/22 2:00:00 63,159m 1:53.9 View workout
04/30/22 15:00 7,901m 1:53.9 View workout
04/28/22 1:00:00 14,865m 2:01.0

60mins

12mins @ R20/22/24/22/20

Set 12 min splits. R20 @ 2km plus 19. Increase pace 2s for each increase in rate.

 View workout
04/28/22 v5000m/r...6 18,000m 1:50.3

5km(0)1km(3m)/5km(0)1km (3 min)/5km(0)1km

Start at 4km pace plus 18s/1000m. 1km 4km plus 2.

 View workout
04/27/22 3x3000m/2:00r 36:54.4 2:03.0

3000m x 3 (Rest 2mins)

R20

Stick close to 2km plus 18s/500m.

 View workout
04/27/22 3318m 6:38.2 2:00.0 View workout
04/27/22 6x5000m/1:00r 59:25.2 1:58.8

5km x 6 (1m)

4km pace plus 22.

 View workout
04/26/22 4x12:00/1:30r 11,929m 2:00.7

12mins x 4 (Rest 90secs)

R20/24/20/24

Start 2km plus 19. Increase pace 5s/500m for the R24.

 View workout
04/26/22 v10:00/2:00r...6 21,895m 1:49.6

10m/8m/6m/4m/2m/10m (rest 2m)

Start at 4km plus 15 and improve.

 View workout
04/25/22 12x10:00/r 61,799m 1:56.5 View workout
04/24/22 12000m 21:04.3 1:45.3

12000m

Start at 4km plus 9. Improve if possible.

 View workout
04/23/22 1:00:00 30,822m 1:56.7

60 mins

Start at 4km pace plus 20. Stick.

 View workout
04/22/22 45:00 11,038m 2:02.3

45mins

9mins @ R20/22/24/22/20

Set 9mins splits. R20 @ 2km plus 19. Increase pace 2s for each increase in rate.

 View workout
04/22/22 v4000m/r...6 15,000m 1:50.8

4km(0)1km(2m)/4km(0)1km (2 min)/4km(0)1km

Start at 4km pace plus 18s/1000m. 1km 4km plus 2.

 View workout
04/21/22 3x3000m/2:00r 37:18.3 2:04.3

3000m x 3 (Rest 2mins)

R18

Stick close to 2km plus 20s/500m.

 View workout
04/21/22 8x4000m/1:00r 59:45.0 1:52.0

4km x 8 (rest 1m)

Start at 4km pace plus 16. Stick.

 View workout
04/20/22 4x10:00/1:30r 9,878m 2:01.4

10mins x 4 (Rest 90secs)

R20/24/20/24

Start 2km plus 19. Increase pace 5s/500m for the R24.

 View workout
04/20/22 4:26 683m 3:14.9

5mins easy

 View workout
04/20/22 v10:00/2:00r...5 17,014m 1:45.7

10m/8m/6m/4m/2m (rest 2m)

Start at 4km plus 12 and improve.

 View workout
04/18/22 2:46 1,239m 2:14.7 View workout
04/17/22 4:13 1,031m 2:03.0 View workout