Paul Johnson

Log

Date Distance Time Pace Comments Action
10/20/19 5,000m 18:54.8 1:53.4

hard low rate 5k

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10/18/19 506m 2:23.3 2:21.6 View workout
10/18/19 4,500m 16:26.9 1:49.6 View workout
10/18/19 508m 2:03.6 2:01.6 View workout
10/15/19 1,060m 5:18.7 2:30.3

warm down

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10/15/19 6,216m 23:00.0 1:51.0

As the flywheel spins podcast #38

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10/15/19 1,042m 4:17.2 2:03.4

warm up

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10/14/19 2,003m 8:35.5 2:08.6

warm down

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10/14/19 3,000m 11:29.2 1:54.8

500m pyramid (20, 22, 24, 26, 28, 30) - feeling a bit weak

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10/13/19 10,000m 40:40.4 2:02.0

Feet in steady 2.02, HR 150 @5K & 155 @10K

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10/12/19 1,001m 4:15.9 2:07.8

warm down

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10/12/19 1,016m 4:17.9 2:06.9

warm up

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10/11/19 10,000m 40:18.2 2:00.9

Feet in r22 steady 2.01. HR 158 at 5k, 165 at 10k - high due to v late night?

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10/09/19 5,000m 21:01.5 2:06.1

Feet out easy

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10/09/19 3,533m 12:00.0 1:41.8

(40s on / 20s off X 6) X 3

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10/08/19 10,000m 40:40.1 2:02.0

Feet out r20 steady 2.02 split, HR 148 at 5k, 155 at 10k

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10/07/19 3,000m 11:14.9 1:52.4

500m pyramid (20, 22, 24, 26, 28, 30)

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10/06/19 503m 2:18.4 2:17.5

warm down

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10/06/19 5,000m 19:08.4 1:54.8

5k done as a 500m pyramid 18/20/22/24/26/28/26/24/22/20

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10/06/19 541m 2:00.1 1:50.9

warm up

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