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Alasdair Rae

Log

Date Workout Score Ave Comments Action
07/24/20 30:00 6,913m 2:10.1

Pretty tired so easy half hour

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07/22/20 30:00 7,910m 1:53.7

Aimed for 8k but couldn’t hack it so slowed down and finished strong. Good effort after hard hour yesterday. Should aim to sit at 1…

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07/22/20 5:00 1,134m 2:12.2

Warm up

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07/21/20 1:00:00 15,026m 1:59.7

Fast hour. DF possibly too high. Not easy doing 15k in an hour for me. Need to do more long stuff. But good effort.

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07/19/20 5000m 22:26.4 2:14.6

SS 5k

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07/19/20 2000m 6:59.4 1:44.8

Not great. Managed to stay on track until about 1,600m the HD then rowed it in, under 7 minutes to salvage something. 1:43.0 is about rig…

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07/19/20 10:00 2,239m 2:13.9

10 minute warm up

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07/17/20 1:10:00 16,006m 2:11.2

SS 16k

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07/15/20 v500m/1:00r...6 3,000m 1:44.8

6x500 1:00 rest at target max 1:45.0 just for some speed. Good workout.

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07/15/20 10000m 43:49.1 2:11.4

Easy 10k

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07/14/20 5000m 22:24.9 2:14.4

5k SS

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07/14/20 500m 1:38.6 1:38.6

Fast 500, can’t keep up 40spm for long.

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07/14/20 30:00 7,530m 1:59.5

30r20 no warm up

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07/12/20 5000m 22:28.8 2:14.8

5k to end the week. Tired.

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07/12/20 v500m/1:00r...6 3,000m 1:40.8

6x500 at 1:41.0 or below was the plan. Slightly higher DF and shortened strokes but this time I did it. Last two were tough. Excellent ef…

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07/12/20 2000m 8:58.6 2:14.6

2k warm up

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07/11/20 1:00:00 14,068m 2:07.9

SS hour, UT2 the whole way. A bit boring in the middle today.

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07/10/20 2000m 8:37.2 2:09.3

Extra metres

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07/10/20 5000m 18:26.2 1:50.6

Fast, tough 5k. Just checking fitness. Not done fast 5k in a while. This was tough but not brutal. Well paced. This was my 5th fastest 5k…

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07/10/20 2000m 9:01.9 2:15.4

Warm up

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07/08/20 21097m 1:27:40.0 2:04.6

First half marathon for ages. Didn’t go crazy, just under 2:05 average. Should try for PB over coming months. Stopped for a drink j…

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07/06/20 2000m 7:50.4 1:57.6

Good 2k rate 20. Some strong pulling although I am not very strong these days. First Monday session in ages. Doing better but need more s…

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07/06/20 1500m 5:07.4 1:42.4

This was just another 2k prep piece. I'm really not sure I could have done another 500 at this pace. Maybe, but not sure. It was qui…

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07/06/20 5000m 22:12.6 2:13.2

Warm up 5k

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07/05/20 12000m 50:58.5 2:07.4

SS 12k, good session. First 60k week in ages and average back up to 50k.

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