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Alasdair Rae

Log

Date Workout Score Ave Comments Action
12/17/20 5000m 19:59.9 1:59.9

Brisk 5k at 2:00.0

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12/17/20 5000m 21:57.3 2:11.7

5k warmup

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12/15/20 12000m 52:34.8 2:11.4

Sensible SS 12k

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12/13/20 30:00 7,951m 1:53.1

Fast 30, with pace to allow for PB. Held it until just over 3 minutes left then slowed to almost stop then finished strong. Good effort.…

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12/13/20 2000m 8:52.2 2:13.0

2k warmup

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12/12/20 1:00:00 13,760m 2:10.8 View workout
12/10/20 17:46 4,015m 2:12.8

Extra metres

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12/10/20 2000m 7:00.0 1:45.0

ast 2k, trying to go 3x1:46.0 then sub7 but just missed it by .01 of second, oops.

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12/10/20 2000m 8:29.8 2:07.4

2k warmup

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12/09/20 2000m 7:59.9 1:59.9

2k at rate 20, at 2:00.0 pace. Good strong session today.

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12/09/20 5000m 18:23.1 1:50.3

Good effort, hard 5k aimed for higher rate and hit 26/27. Not far off PB pace here. Good effort.

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12/09/20 2000m 8:41.3 2:10.3

Warmup 2k

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12/08/20 1:00:00 13,726m 2:11.1

1 hour, SS, boring slog today

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12/06/20 2000m 8:39.6 2:09.9

2k SS to end the week

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12/06/20 8500m 32:48.6 1:55.8

Great high rate, fast 8.5k after yesterday’s disaster. Tough at the end.

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12/05/20 5000m 22:11.5 2:13.1

5k after 2k race failure

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12/05/20 5:19.9 1,100m 2:25.4

Warm up metres before 2k

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12/05/20 6:06.7 1,334m 2:17.4

DF110, 2k BIRC quit. Total disaster and shame but have to move on and learn from it.

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12/04/20 1:00:00 13,474m 2:13.5

Easy hour before hard 2k tomorrow

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12/02/20 10000m 41:39.9 2:04.9

Really good, sensible 10k. Back improving every day.

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12/01/20 5000m 21:56.3 2:11.6

SS 5k, feeling better than I expected

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12/01/20 1600m 5:30.7 1:43.3

This was actually really good, HR about 7 or 8 below max at 1,600. PB strategy should be hold 1:43.2 to 1:43.5 until 1,500 then go for i…

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12/01/20 2000m 8:00.1 2:00.0

Back still a bit dodgy but fitness felt ok

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11/29/20 5000m 19:21.3 1:56.1

5k, progressively faster each split. Back is improving.

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11/28/20 14000m 59:48.6 2:08.1

Sensible 14k, easily within the hour. Back improved but not 100%.

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