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Alasdair Rae

Log

Date Workout Score Ave Comments Action
04/18/20 0:49 220m 1:52.5

Speed check

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04/18/20 5000m 21:09.6 2:06.9

Warm up

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04/17/20 42:47 10,009m 2:08.2

Was planning an easy hour but no gas in the tank today so cut short at 10k.

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04/15/20 1000m 4:32.5 2:16.2

Cool down

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04/15/20 30:00 7,843m 1:54.7

Unplanned fast 30. Was supposed to take it easy but took off quick and held close to PB pace until final third. Good effort.

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04/13/20 5000m 19:59.5 1:59.9

Brisk 5k

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04/13/20 1600m 5:26.6 1:42.0

Testing 2k pace and managed 1:42.0. I think target at 1,600m should be about 1:42.2 and the last 200 go mental.

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04/13/20 2000m 8:16.4 2:04.1

Warmup

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04/12/20 10000m 42:18.7 2:06.9

Sensible SS, just getting the metres in. Tired this week.

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04/11/20 30:00 7,057m 2:07.5

Easy 30, tired today

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04/10/20 10000m 41:40.2 2:05.0

UT2 10k and HR within zone all the way. Good session.

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04/09/20 2x500m/1:00r 3:24.9 1:42.4

Two fast 500s, 1r

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04/09/20 3:39 1,029m 1:46.8

Tried 1:42 for 1600m but but gave up after 1000m. Not a great effort but a) can probably aim for 1:42.5 realistically and b) PB must sure…

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04/09/20 5000m 20:33.8 2:03.3

Easy SS

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04/07/20 1:10:07 16,073m 2:10.8

Long SS, sensible.

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04/05/20 2000m 8:53.6 2:13.4

Cool down, good week. Fitness improving.

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04/05/20 v500m/1:00r...8 4,000m 1:41.7

Prep for 2k, target was 1:42 splits and I managed it. Tough at the end but very well paced.

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04/05/20 2000m 8:04.9 2:01.2

Warm up

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04/04/20 1:00:00 14,186m 2:06.8

Extremely sensible hour

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04/03/20 45:00 10,382m 2:10.0

Slow 45 minute SS

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04/02/20 1:00:00 14,009m 2:08.4

Sensible hour, with fast final 500 for no good reason

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03/31/20 30:00 7,779m 1:55.6

Fast 30 minutes in gardening gear. Excellent effort. Feeling fitter.

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03/29/20 2000m 8:00.4 2:00.1

Easy 2k

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03/29/20 5000m 20:00.0 2:00.0

SS 5k

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03/28/20 10000m 43:20.1 2:10.0

SS 10k, UT2

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