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Alasdair Rae

Log

Date Workout Score Ave Comments Action
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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11/27/20 10000m 44:23.9 2:13.1

Easy 10k, back still not 100%

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11/25/20 2000m 7:59.9 1:59.9

Brisk 2k

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11/25/20 5000m 22:09.5 2:12.9

No rowing last three days because of back so took it easy here with low DF too.

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11/21/20 1:00:00 13,634m 2:12.0

Slow hour

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11/20/20 1:00:00 14,249m 2:06.3

Sensible hour

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11/19/20 4:28 1,013m 2:12.4

1k just row

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11/19/20 1000m 3:20.9 1:40.4

Fast 1k, good finish despite being on back of seat, almost slipping. Short strokes and high rate.

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11/19/20 2000m 8:00.0 2:00.0

2k at 2:00.0 target

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11/19/20 9:03 2,043m 2:12.9

Warm up

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11/17/20 30:00 7,904m 1:53.8

Aimed to hold 1:53.0 until 5k and then see how it felt. Was too tough for PB attempt today but I am close to it. Tough intervals yesterda…

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11/17/20 1000m 4:20.2 2:10.1

1k warm up

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11/16/20 2000m 8:58.1 2:14.5

Cool down

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11/16/20 v500m/1:00r...8 4,000m 1:41.8

Hard interval, 8x500, 1r, aiming for 1:42.0 max. Did it but it was tough. Great effort.

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11/16/20 2000m 8:54.8 2:13.7

Warm up

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11/15/20 5000m 22:35.8 2:15.5

SS 5k

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11/15/20 2000m 7:09.6 1:47.4

Failed fast 2k attempt. Bottled it again, need to push through the pain and actually finish one. Was holding 1:43.5 splits ok but stopped…

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11/15/20 10:00 2,297m 2:10.6 View workout
11/14/20 11000m 47:43.6 2:10.1

Easy SS 11k for the 40k

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