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Log

Date Workout Score Ave Comments Action
12/21/21 2:08 997m 2:09.2

5mins easy

 View workout
12/20/21 40:00 19,714m 2:01.7

40 mins

4km plus 25

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12/20/21 1:10 524m 2:13.9

5mins easy

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12/19/21 16x1:00/1:00r 4,129m 1:48.9

1m x 20 (rest 1m) R22

Start at 2km pace plus 6s/500m. Whilst maintaining close to natural technique. Improve if possible.

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12/19/21 2:20 549m 2:07.7

5mins easy

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12/18/21 5x15:00/2:00r 31,854m 1:53.9 View workout
12/18/21 2:59 1,479m 2:01.3

5mins easy

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12/17/21 10x2000m/1:30r 35:40.5 1:47.0

2000m x 10 (rest 90s)

Odd reps at 4km plus 14. Evens increase 2s per rep.

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12/17/21 8x1:30/r 6,000m 2:00.0 View workout
12/15/21 v16:00/2:00r...4 16,832m 1:46.9

16m/8m/4m/2m (rest 2m)

Start at 4km plus 14. Increase pace 3s and 4 and 5s.

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12/15/21 3:54 1,864m 2:05.9

5mins easy

 View workout
12/14/21 v800m/2:00r...3 1,580m 1:35.4

800m/400m/800m/400m/800m/400m (Rest 2m)

Start the 800s at 4km minus 4-5

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12/14/21 8x4:00/r 15,996m 2:00.0 View workout
12/14/21 1:04 456m 2:20.7 View workout
12/12/21 2:00:00 63,141m 1:54.0 View workout
12/11/21 v15000m/2:30r...3 30,000m 1:49.6

15km/10km/5km (rest 2m 30s)

Start at 4km plus 15. Increase pace 2s and 4s respectively on last completed rep.

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12/11/21 2:35 1,227m 2:06.6

5mins easy

 View workout
12/10/21 8x10:00/r 41,736m 1:55.0 View workout
12/08/21 v15000m/2:30r...2 19,299m 1:50.0

15km/10km/5km (rest 2m 30s)

Start at 4km plus 15. Increase pace 2s and 4s respectively on last completed rep.

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12/08/21 3:14 1,607m 2:00.7

5mins easy

 View workout
12/07/21 30:00 15,419m 1:56.7

30 mins

4km plus 18-20

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12/07/21 3:37 1,762m 2:03.4

5mins easy

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12/06/21 8x10:00/r 40,000m 2:00.0 View workout
12/06/21 1:05 531m 2:03.7 View workout
11/23/21 2x5555m/2:00r 45:55.6 2:04.0

5555m x 2 (rest 2m) R18

2km plus 21. Stick.

 View workout