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Alasdair Rae

Log

Date Workout Score Ave Comments Action
09/06/19 5000m 19:53.0 1:59.3

Just getting metres in.

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09/05/19 15000m 59:54.6 1:59.8

Set PM for 15,000 and went for it. Decided to try for under the hour and managed it. Pretty tough and felt like quitting many times but k…

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09/03/19 30:00 7,156m 2:05.7

SS 30

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09/01/19 1500m 5:19.1 1:46.3

1,500m at different speeds. Fast 500, slow for 400 then fast finish at high rate.

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09/01/19 30:00 7,023m 2:08.1

SS 30m

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08/31/19 10000m 43:07.6 2:09.3

Easy 10k

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08/30/19 30:00 7,708m 1:56.7

Fast 30 minutes at DF120. First half at 8k pace and about r28 with slightly shorter stroke. Then a minute easy then at 7,500m by finish p…

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08/30/19 2000m 8:13.5 2:03.3

Warm up, higher DF

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08/29/19 200m 0:37.6 1:34.0

Quick LP test, saw 1:26 this time. Short stroke, high rate.

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08/29/19 1000m 3:27.9 1:43.9

Fast 1k, varying rates. Started high rate, shorter stroke. Much easier to maintain pace so should practice.

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08/29/19 2000m 7:37.7 1:54.4

2k r20, good effort.

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08/29/19 2000m 7:59.7 1:59.9

Warm up

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08/28/19 10000m 43:15.1 2:09.7

Easy SS

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08/26/19 2500m 11:04.0 2:12.8

Cool down

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08/26/19 5000m 19:27.3 1:56.7 View workout
08/26/19 10:52 2,517m 2:09.5

Warm up

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08/25/19 5000m 21:59.8 2:11.9

SS 5k for the 50k week

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08/25/19 6000m 23:56.0 1:59.6

Brisk 6k, fast finish.

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08/24/19 21097m 1:29:05.3 2:06.6

Tenth half marathon, no breaks but actually felt tough. Need to do more long pieces. Quite warm. Very sweaty.

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08/21/19 2000m 9:06.6 2:16.6

Cool down

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08/21/19 30:00 7,289m 2:03.4

First 6 mins at PB pace, just to see how it felt. Rest mixed speed SS.

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08/21/19 2000m 7:59.2 1:59.8

Brisk warm up

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08/19/19 30:00 7,228m 2:04.5

SS 30 minutes

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08/18/19 10000m 43:02.1 2:09.1

SS 10k

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08/17/19 30:00 7,005m 2:08.4

UT1 30 mins

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