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Paul Johnson

Log

Date Distance Time Pace Comments Action
02/01/20 1,018m 4:15.9 2:05.6

warm up

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02/01/20 1,509m 6:25.1 2:07.6

Warm down

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01/29/20 5,000m 19:09.4 1:54.9

Feet in r23

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01/28/20 10,000m 39:39.4 1:58.9

Feet out r21 steady 1.59

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01/26/20 5,000m 19:59.3 1:59.9 View workout
01/26/20 5,005m 20:06.5 2:00.5

Feet out 2x5k 5min rest

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01/24/20 5,000m 20:02.0 2:00.2

Feet out r21

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01/23/20 504m 2:31.3 2:30.0 View workout
01/23/20 6,609m 25:00.0 1:53.4

As the Flywheel Spins podcast #15. 5x5min 1min rest, rate ladders/pyramids

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01/22/20 4,914m 19:00.0 1:55.9

Rate pyramid 4/3/2/1/2/3/4min 20/22/24/26/24/22/20. Exactly the right number of strokes = 414 :-)

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01/21/20 10,000m 40:29.6 2:01.4

Feet out r20. HR 151@5k 155@10k

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01/19/20 982m 4:06.8 2:05.6 View workout
01/19/20 1,006m 4:07.4 2:02.9

Warm down

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01/19/20 4,006m 16:10.0 2:01.0

Feet out r21 warm up

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01/18/20 1,005m 3:53.0 1:55.9

Warm up

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01/18/20 1,018m 4:29.8 2:12.5

Warm up

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01/18/20 2,505m 10:31.1 2:05.9

Warm down

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01/17/20 5,000m 19:29.3 1:56.9

Feet out r21

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01/17/20 400m 1:36.0 2:00.0

Warm up

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01/16/20 5,176m 20:00.0 1:55.9

As the flywheel spins podcast #42

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