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Sep 13 Strength and Fitness: The 401K for Your Body
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Paul Johnson

Log

Date Distance Time Pace Comments Action
02/17/20 4,828m 19:00.0 1:58.0

Rate pyramid 4/3/2/1/2/3/4min 20/22/24/26/24/22/20. Didn't push hard.

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02/16/20 3,009m 12:34.5 2:05.3

Warm down

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02/16/20 4,018m 14:00.0 1:44.5

7 x 2 min @ r28

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02/16/20 1,003m 4:06.6 2:02.9

Warm up

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02/15/20 1,501m 6:22.5 2:07.4

Warm down

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02/15/20 510m 2:16.3 2:13.6

Warm down

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02/13/20 504m 2:15.3 2:14.2

Warm down

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02/13/20 6,231m 24:00.0 1:55.5

As the Flywheel Spins Podcast #51

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02/13/20 1,023m 4:01.9 1:58.2

Warm up

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02/12/20 5,000m 19:19.4 1:55.9

Feet in r23. Started 1.58 finished 1.54.

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02/11/20 4,969m 19:00.0 1:54.7

4/3/2/1/2/3/4 min rate pyramid 22-28-22. Reasonably committed towards end but far from flat out.

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02/10/20 5,000m 20:00.5 2:00.0

Feet out r20 steady 2.00. HR 153 @5k.

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02/09/20 10,000m 40:20.6 2:01.0

Feet out r21 steady 2.01. HR 156 @6k, 162 @10k.

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02/08/20 1,005m 4:14.7 2:06.7 View workout
02/08/20 1,004m 4:18.9 2:08.9

warm down

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02/08/20 2,002m 8:33.0 2:08.1

warm up

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02/08/20 1,004m 4:16.7 2:07.8

Warm down

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02/06/20 2,509m 10:01.0 1:59.7

Feet in r21 steady 2.00. after 7.5k with 5min rest

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02/06/20 7,502m 29:23.3 1:57.5

Feet in r22 steady 1.57.5. HR 160 @5k, 164 @7.5k

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02/05/20 5,000m 19:29.6 1:56.9

Feet in r22

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