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Log

Date Workout Score Ave Comments Action
10/12/21 2:36 455m 2:51.8 View workout
10/11/21 45:00 21,470m 2:05.7

** GREEN **

Single Time
45 min

4k PB pace + 18-22 seconds; or ~70-75% MHR

 View workout
10/08/21 v4:00/r...18 10,436m 2:09.3 View workout
10/07/21 6x5:00/1:00r 14,944m 2:00.4 View workout
10/05/21 20000m 42:22.8 2:07.1

Single Distance
20 Km

4k PB pace +20-24 seconds; or 65-70% MHR

 View workout
09/30/21 v10000m/3:00r...3 20,000m 2:03.5 View workout
09/27/21 0:33 91m 3:02.9

Single time
45 mins
Rate castle 20-24

2k PB pace +20-24 seconds; or ~70-75% MHR

 View workout
09/24/21 20000m 42:56.9 2:08.8

Single Distance
20 Km

4k PB pace +20-24 seconds; or 65-70% MHR

 View workout
09/21/21 v4000m/r...8 21,000m 2:06.7 View workout
09/17/21 4x1500m/3:00r 23:56.9 1:59.7 View workout
09/13/21 9x2000m/1:30r 37:15.8 2:04.2

Interval Distance
9 x 2000m
Rest 1:30

4k PB pace + 18-22 seconds; or 75-80% MHR

 View workout
09/12/21 v3:00/r...15 7,165m 2:05.6

Interval Time
5 x 6min (3m/2m/1m)
Rest 3m
Rate 22/24/26

Start at 2k PB pace +18-20 seconds. Increase pace at least -2…

 View workout
09/07/21 2x5000m/3:00r 43:23.0 2:10.1

Interval Distance
2 x 5000m
Rest 3m
Rate 20 or "open"

2k PB pace +18-22 seconds; or ~75-80% MHR

 View workout
09/06/21 v6000m/r...5 20,000m 2:06.6 View workout
09/01/21 v6000m/r...5 20,000m 2:05.6 View workout
08/30/21 40:00 19,017m 2:06.2

Single Time
30min to 60min (choice)
*** 40 mins ***

4k PB pace + 18-22 seconds; or ~75-80% MHR

 View workout
08/27/21 6x150m/3:00r 3:00.9 1:40.5 View workout
08/27/21 2000m 7:56.7 1:59.1 View workout
08/26/21 v5000m/r...5 18,000m 2:06.9 View workout
08/23/21 v3:00/r...12 8,232m 2:11.1

Interval Time
3 x 12min
Rest 3m
Rate 18/20/18/22*

*Rate changes every 3:00. 2k PB pace +20-22 at r18 to start. 2 sec s…

 View workout
08/21/21 v5000m/r...5 18,000m 2:05.9 View workout
08/18/21 6x150m/3:00r 3:03.0 1:41.6 View workout
08/18/21 2000m 8:07.1 2:01.7 View workout
08/15/21 v4:00/r...16 9,149m 2:11.1 View workout
07/22/21 v9:00/r...6 7,029m 2:08.0 View workout