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Log

Date Distance Time Pace Comments Action
01/15/20 5,000m 19:58.7 1:59.8

Feet out 2x 5k 5min rest

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01/15/20 5,000m 19:57.5 1:59.7

2nd of 2x5k

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01/12/20 5,000m 20:06.7 2:00.6

Feet out r21 Easy 5k before circuits

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01/11/20 5,000m 20:32.1 2:03.2

Easy 5k (bit hungover)

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01/11/20 3,892m 15:00.0 1:55.6

15 min rate ladder 20/22/24, last 2 min at 26 (after 5 min rest)

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01/11/20 3,896m 15:00.0 1:55.5

15 min rate ladder 18/20/22

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01/11/20 1,008m 4:16.0 2:06.9

Warm up

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01/11/20 1,006m 4:15.0 2:06.7

Warm up

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01/10/20 4,872m 19:00.0 1:56.9

Rate pyramid 4/3/2/1/2/3/4min 20/22/24/26/24/22/20

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01/09/20 5,002m 19:57.2 1:59.6 View workout
01/08/20 5,000m 19:16.0 1:55.6 View workout
01/07/20 10,000m 39:38.5 1:58.9

Feet in r22 steady 1.59. HR 159 @5k, 166 @10k.

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01/06/20 4,881m 19:00.0 1:56.7

Rate pyramid 4/3/2/1/2/3/4min 20/22/24/26/24/22/20

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01/05/20 2,535m 9:59.9 1:58.3 View workout
01/05/20 1,310m 5:02.1 1:55.3 View workout
01/05/20 1,310m 5:09.9 1:58.2 View workout
01/05/20 1,680m 7:12.6 2:08.7 View workout
01/04/20 5,000m 19:59.9 1:59.9

Feet in easy 5k after double water outing

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01/04/20 1,207m 5:27.2 2:15.5 View workout
01/02/20 7,511m 30:00.0 1:59.8

Feet out r21 steady 2.00. HR settled at 156 for last 10 min.

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