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Michael Willy

Log

Date Distance Time Pace Comments Action
12/15/21 20,000m 43:50.1 2:11.5 View workout
12/15/21 6,000m 25:38.1 2:08.1 View workout
12/13/21 6,102m 26:39.4 2:11.0

PM3 at work

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12/12/21 7,500m 31:07.6 2:04.5 View workout
12/10/21 5,000m 21:29.2 2:08.9 View workout
12/09/21 6,879m 30:07.7 2:11.3 View workout
12/09/21 7,500m 32:58.8 2:11.9 View workout
12/08/21 10,000m 41:45.1 2:05.2 View workout
12/07/21 10,000m 42:34.7 2:07.7

4 sets 500m 1/4 slide, 500m 1/2 slide, 1000m full slide 22sr, 500m full slide 1:45-1:50 split 28sr

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12/07/21 5,000m 21:36.9 2:09.6

Warm up

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12/05/21 10,000m 45:41.4 2:17.0 View workout
12/04/21 7,500m 30:40.6 2:02.7

Just pull. 2:02.7/500m

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12/04/21 7,500m 31:35.5 2:06.3

3 sets
500m @ 1/4 slide
500m @1/2 slide
1500m @ full

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12/02/21 20,040m 43:23.7 2:09.9 View workout
12/02/21 5,000m 20:31.7 2:03.1 View workout
11/30/21 10,000m 43:09.6 2:09.4

tired back ...

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11/29/21 10,000m 43:43.4 2:11.1

Recovery 10k swing

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11/28/21 6,000m 25:24.4 2:07.0

Rate castle 2 min each
18-20-22-24-22-20-18-20-22-24-22-20-18

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11/28/21 6,000m 26:26.6 2:12.2

3x
500m 1/4 slide
500m 1/2 slide
1000m full

View workout
11/28/21 6,000m 24:19.9 2:01.6

6k, drag factor 105, rate over 25

 View workout