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Paul Johnson

Log

Date Workout Score Ave Comments Action
07/19/19 2500m 9:31.5 1:54.3

warm up for circuits/weights

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07/18/19 5000m 19:14.7 1:55.4

Feet in r24 with 5x250m bursts

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07/18/19 2:27 614m 1:59.7 View workout
07/17/19 2:06 499m 2:07.1 View workout
07/17/19 5:00 1,357m 1:50.5

As the flywheel spins podcast #22

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07/17/19 5:00 1,345m 1:51.5

As the flywheel spins podcast #22

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07/17/19 5:00 1,375m 1:49.0

As the flywheel spins podcast #22

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07/17/19 3x3:00/1:00r 2,367m 1:54.0

As the flywheel spins podcast #22

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07/16/19 2:09 415m 2:36.5 View workout
07/16/19 2x1:00/0:30r 593m 1:41.1 View workout
07/16/19 4x0:40/0:20r 767m 1:44.3 View workout
07/16/19 8x0:20/0:10r 758m 1:45.5 View workout
07/16/19 3x3:00/1:00r 2,306m 1:57.0 View workout
07/15/19 1:54 319m 2:59.1 View workout
07/15/19 3x7:00/1:00r 5,417m 1:56.3

as the flywheel spins podcast #2

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07/15/19 3:24 823m 2:04.3 View workout
07/14/19 10:00.0 2,257m 2:12.9

Very easy pre-circuits, sore right hip and knee, possibly overdid weights yesterday

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07/13/19 19:59.9 5,000m 1:59.9

Feet in pre-circuits

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07/12/19 v5:00/2:00r...5 3,987m 1:52.8

Intervals, base pace 2.00/500m, drop 5s each interval (As The Flywheel Spins Podcast #12)

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07/11/19 40:00 10,052m 1:59.3

Feet in 40 min r24 with 12 bursts at 28, inc warm up+down (As The Flywheel Spins Podcast #10). Elbow slightly better.

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07/10/19 10000m 42:51.7 2:08.5

Feet out. post-holiday re-start to training. R elbow sore so took it v easy. HR ~145. Stopped halfway for water.

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06/27/19 10000m 40:34.6 2:01.7

feet in HR 156, df 124, hot gym, stopped for water

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06/25/19 5000m 19:09.9 1:54.9

feet in with 5x250 bursts. lower df 125, higher rate 23 between bursts

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06/24/19 30:00.0 7,549m 1:59.2

Feet out r21 HR 156

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06/23/19 8:20 2,011m 2:04.5

warm up before water session

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