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Alasdair Rae

Log

Date Workout Score Ave Comments Action
07/20/19 5000m 19:46.6 1:58.6

PB pace until 4500m. Definitely have 18:20 in me, possibly a bit lower. Too close to food and too tired now though. Rate 25 feels right,…

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07/20/19 5:09 1,222m 2:06.8

Warm up

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07/19/19 500m 1:51.6 1:51.6

DF125 rate 27.

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07/19/19 500m 1:55.1 1:55.1

Testing 27 spm vs DF 100ish

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07/19/19 5000m 20:50.4 2:05.0

Mixed pace, same rate. Good pulling.

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07/19/19 2000m 8:45.0 2:11.2

Warm up

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07/19/19 1:55.0 500m 1:55.0

Guess time because PM5 and phone both didn't record it weirdly. DF124.

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07/17/19 30:00 7,526m 1:59.5

Brisk 30 minutes

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07/16/19 5000m 19:16.8 1:55.6

5k PB pace to 4k then rest then brisk finish.

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07/16/19 5000m 21:14.3 2:07.4

Warm up

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07/16/19 19:19.0 5,000m 1:55.9

This was intervals, 500x10 with 30s rest. Aimed to do r36, 34, 32, 30, 28, 26, 24, 22, 20, 18 and manged it almost. Actually 36, 34, 33,…

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07/14/19 5000m 22:29.8 2:14.9

SS for the 50k week. Not feeling very good again. Off the pace.

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07/14/19 0:56 236m 1:59.2

Failed 500. Better rating but I am terrible at sprints.

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07/14/19 12:17 3,223m 1:54.4

40% of 30mins at 8k pace but didn’t have PB in me. Rating higher but not sure about it.

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07/14/19 2000m 7:56.3 1:59.0

Warm up

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07/13/19 5000m 21:30.9 2:09.0

Slow 5k

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07/13/19 10000m 42:56.5 2:08.8

SS 10k

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07/12/19 2000m 8:23.7 2:05.9

SS

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07/12/19 v200m/0:30r...5 1,000m 1:48.6

A bit of LP testing at different stroke rates. 1:26 the lowest.

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07/12/19 2000m 7:53.1 1:58.2

Warm up

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07/10/19 30:00 7,649m 1:57.6

Pretty brisk 30 minutes. Probably should go slower here but was testing speed vs stroke rate. Managed about 25 but struggled to keep spee…

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07/10/19 1x500m/1:00r 1:56.8 1:56.8

Warm up

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07/09/19 5000m 22:05.2 2:12.5

Cool down

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07/09/19 2000m 6:56.0 1:44.0

Just testing sub7 shape. Managed a split below 7 so that’s good. Tough but not super nasty.

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07/09/19 5000m 21:35.8 2:09.5

Warm up

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