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Alasdair Rae

Log

Date Workout Score Ave Comments Action
03/27/20 2000m 7:59.9 1:59.9

Brisk 2k to end a good session. Getting closer to Oct 2019 shape.

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03/27/20 v500m/1:00r...6 3,000m 1:40.8

6x500, 1r. Tough but excellent pacing.

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03/27/20 5000m 20:57.0 2:05.7

Warm up

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03/26/20 30:00 7,500m 2:00.0

Aimed for 7,500 in 30 and nailed it. Good session.

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03/24/20 10000m 43:19.9 2:09.9

Slow SS UT2

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03/23/20 3000m 13:05.1 2:10.8

Lowest DF, SS metres

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03/23/20 5000m 20:00.1 2:00.0 View workout
03/22/20 2000m 8:50.8 2:12.7

Cool down

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03/22/20 4x500m/1:00r 6:52.7 1:43.1

4x500 fast, 1:00r - last rep rate 35+

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03/22/20 30:00 7,504m 1:59.9

SS 30m, progressive 02, 01, 00, 59, 58

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03/21/20 1000m 4:25.7 2:12.8

Cool down metres

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03/21/20 1000m 3:27.3 1:43.6

Fast 1k, higher DF

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03/21/20 30:00 7,093m 2:06.8

Sensible SS

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03/20/20 10000m 41:24.8 2:04.2

Sensible 10k SS

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03/18/20 1:00:00 14,763m 2:01.9

Plan was sensible hour today after brisk 30 yesterday. Instead went PB pace early then 15k pace to 10k. Was struggling and thinking of st…

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03/16/20 30:00 7,501m 1:59.9

UT1 30 minute row, average HR 152. Did 7.5k at UT1 so that’s good.

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03/15/20 10000m 42:01.7 2:06.0

Very sensible SS 10k at UT2. Definitely a bit fitter but not back yet.

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03/14/20 5000m 22:29.6 2:14.9

SS 5k

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03/14/20 2000m 6:58.2 1:44.5

Sub-7 test and also test of sticking to plan. Low rate here. Perfect execution. Tough but not nasty.

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03/14/20 5000m 21:25.9 2:08.5

Excellent 5k warm up

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03/12/20 10000m 43:03.3 2:09.1

Sensible SS 10k

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03/11/20 30:00 7,849m 1:54.6

Should have been sensible SS 30 but went fast instead. Each 6 min split faster than the last. This was tough. But great effort.

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03/10/20 v500m/1:00r...6 3,000m 1:43.8

Excellent effort but blew up in final 500, although rowed it in.

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03/10/20 10000m 42:50.3 2:08.5

UT2 10k

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03/08/20 13:22 3,032m 2:12.4

Cool down

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