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Alasdair Rae

Log

Date Workout Score Ave Comments Action
11/12/20 3500m 15:20.0 2:11.4

Just some SS metres

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11/12/20 2000m 7:00.0 1:45.0

DF110 too low? Was trying 1:43.0 to 1600 and then fast finish for 2k PB prep but couldn’t manage it but rowed it in after slowing i…

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11/12/20 2000m 8:45.5 2:11.3

2k warm up

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11/11/20 1:00:00 14,168m 2:07.0

Solid hour of SS

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11/10/20 500m 1:44.2 1:44.2

Seeing how low I could rate but still pull 1:45.0 or under. Did well, DF111.

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11/10/20 5000m 18:34.1 1:51.4

Fast 5k, sitting at 30 min PB pace until 2k left then gradually picked up the pace until fast final 500 sprint sub-1:45.0. Almost max HR…

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11/10/20 8:36 2,015m 2:08.0

Warm up

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11/08/20 10000m 43:30.5 2:10.5

Slow 10k

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11/07/20 3500m 15:17.1 2:11.0

Low DF, 86 3.5k SS.

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11/07/20 2000m 7:29.3 1:52.3

2k as fast as possible, capped at rate 20. Good effort.

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11/07/20 2000m 8:33.8 2:08.4

Warm up

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11/06/20 1:00:00 15,006m 1:59.9

Good session. Aimed for 15k, with plan for about 7,400m by 30 mins and then increase pace. A bit tough at the end but not terrible. Reall…

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11/04/20 10000m 41:59.8 2:05.9

Sensible 10k

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11/03/20 6000m 26:17.4 2:11.4

SS 6k

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11/03/20 2000m 6:59.7 1:44.9

Sub-7 fitness check. Not that difficult. Not easy but also not nasty. Nice effort.

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11/03/20 2000m 8:34.1 2:08.5

Warm up

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11/01/20 2000m 8:00.2 2:00.0

2k with very fast first 500 then aimed for 2:00.0 split.

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11/01/20 1600m 5:29.2 1:42.8

Finally, a successful 1,600m at PB pace. Porridge plus extra sleep and only 2k first probably all helped. Tough but not terrible and this…

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11/01/20 2000m 7:56.0 1:59.0

Warm up

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10/31/20 15000m 1:04:59.9 2:09.9

SS 15k

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10/29/20 1:00:00 13,836m 2:10.0

Sensible hour

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10/28/20 30:00 7,785m 1:55.6

Fast 30, great effort. Was planning 1:53.0 to 6k but was not possible. Kept going though and ended fast.

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10/28/20 2000m 8:32.9 2:08.2 View workout
10/26/20 30:00 7,002m 2:08.5

30 minute SS

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10/26/20 800m 2:42.6 1:41.6

Fast 800 sub 1:43.0. Good effort, thigh burn.

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