Paul Johnson

Log

Date Distance Time Pace Comments Action
11/30/23 3,281m 12:00.0 1:49.7

interrupted 4x6min #2. died on last one. late night fartlek followed by early morning intervals probably not the smartest idea. :-/

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11/30/23 3,333m 12:00.0 1:48.0

interrupted 4x6min #1

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11/30/23 846m 3:34.4 2:06.7

warm up

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11/29/23 10,400m 45:00.0 2:09.8

Mini-fartlek:
7 x [40 easy strokes / 15 hard / 20 easy / 30 hard / 20 easy / 15 hard] rating 20/30 spm

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11/28/23 2,886m 10:00.0 1:43.9

2 x [5x2:00/2:00r row] with 5:00 rest @26spm #2

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11/28/23 2,917m 10:00.0 1:42.8

2 x [5x2:00/2:00r row] with 5:00 rest @26spm #1

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11/28/23 1,044m 4:20.5 2:04.7 View workout
11/27/23 13,798m 1:00:00.0 2:10.4

Mean HR 130

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11/23/23 1,005m 4:34.9 2:16.7

cool down

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11/23/23 6,430m 24:00.0 1:51.9

easy intervals - saving myself for the head race in a couple of days

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11/23/23 2,593m 10:46.7 2:04.7

warm up

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11/22/23 4,000m 18:25.9 2:18.2

warm down

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11/22/23 9,998m 42:00.0 2:06.0

Zwift Finisher workout

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11/21/23 3,355m 12:00.0 1:47.3 View workout
11/21/23 3,383m 12:00.0 1:46.4 View workout
11/21/23 967m 3:57.8 2:02.9 View workout
11/20/23 13,663m 1:00:00.0 2:11.7

mean HR 131

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11/19/23 6,642m 25:21.8 1:54.5

Zwift race (B)

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11/19/23 2,254m 10:04.6 2:14.1

warm up/down

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11/18/23 10,000m 43:20.2 2:10.0 View workout