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Ron Loos

Log

Date Distance Time Pace Comments Action
06/27/20 6,759m 30:08.2 2:13.7

Easy 30 min @ 22sm 2:14 ish

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06/27/20 1,167m 6:08.4 2:37.8

WU

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06/26/20 2,657m 11:59.2 2:15.3

LOW STROKE RATE LADDER 20-22-24 2/1/1min x 3 split time 2:32-2:14

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06/26/20 3,365m 14:59.4 2:13.6

GENTLE 15 20spm-2:14

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06/25/20 6,530m 29:59.7 2:17.8

ZAGREB 3 x 10min 1/r 18-20-22 s/t 2:21-2:19-2:17

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06/24/20 10,041m 44:59.8 2:14.4

MONTREAL another hard one 3 x 15 min split times fast and last 15min was 5/4/3/2/1 where I couldn’t maintain the split times on the…

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06/23/20 3,178m 11:55.3 1:52.5

SARNEN 12 x 1min r1 2x1:55-2x1:53-2x1:51-2x1:49-2x1:47-2x1:45 spm 22-24-26-28-30-32 very hard

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06/22/20 6,255m 29:59.6 2:23.8

ZAGREB 3 x 10min 1/r 18-20-22 s/t 2:30-2:28-2:26

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06/21/20 7,907m 35:58.1 2:16.4

ST CATHARINES 6 x 6min r2 spm 20/22-20/22-22/24-22/24-24/26-24/26 split time 2:30 up to 2:09

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06/20/20 3,736m 15:48.4 2:06.9

Flip the switch 10 x 1min 90sec/r fastest 1:46 had to stay below 2:02 for all 10 intervals

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06/18/20 8,004m 35:07.0 2:11.6

GENOA 18/20 x 2 - 8 x 1000m 20/22 x 2 - 22/24 x 2 - 24/26 x 2 r2. split from 2:22 up to 2:05/500

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06/17/20 7,326m 36:00.0 2:27.4

MILANO

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06/16/20 2,109m 10:00.1 2:22.2

HIGH STROKE RATE LADDER

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06/16/20 798m 3:45.0 2:20.9

HIGH STROKE RATE PYRAMID

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06/16/20 6,410m 29:59.2 2:20.3

MUNICH

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06/08/20 3,228m 14:59.0 2:19.2

GIFU 3 x 5 min 20/22/24 split Times 2:23-2:21-2:19

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06/07/20 6,335m 29:57.2 2:21.8

ZAGREB 3 x 10 min 18-20-22 split times 2:30-2:26-2:20

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06/06/20 3,164m 14:58.0 2:21.9

GIFU 3. 5 min 20-22-24 spm

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06/06/20 4,179m 20:12.0 2:25.0

Long and Strong 20min

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06/02/20 1,974m 9:41.4 2:27.2

Watershed

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