Paul Johnson

Log

Date Distance Time Pace Comments Action
11/16/23 6,570m 24:00.0 1:49.5 View workout
11/16/23 1,329m 5:29.8 2:04.0 View workout
11/15/23 14,239m 1:00:00.0 2:06.4

Mean HR 138. Probably at the UT1 end of UT2.

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11/14/23 6,832m 24:00.0 1:45.3

8 x 3:00 / 2 min rest @ 30 spm (but interrupted by a couple of 5 min rests)
1:44.4 30
1:44.1 31
1:45.1 31
1:45.1 30

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11/14/23 2,341m 10:28.4 2:14.2

warm up/down

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11/13/23 2,437m 10:56.0 2:14.5

warm up/down

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11/13/23 13,720m 1:00:00.0 2:11.1

Mean HR 129

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11/09/23 510m 2:13.3 2:10.6 View workout
11/09/23 5,052m 19:00.0 1:52.8

19 min rate pyramid: 4:3:2:1:2:3:4 min @ 22:24:26:28:26:24:22 spm

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11/09/23 989m 3:58.3 2:00.4 View workout
11/08/23 13,573m 1:00:00.0 2:12.6

Mean HR 127

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11/07/23 2,227m 7:30.0 1:41.0 View workout
11/07/23 2,234m 7:30.0 1:40.7 View workout
11/07/23 1,210m 5:01.0 2:04.3 View workout
11/06/23 13,519m 1:00:28.8 2:14.2

mean HR 131

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11/05/23 2,886m 12:39.0 2:11.4

warm up

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11/02/23 10,002m 40:00.0 1:59.9

River too fast for 2x so erging with LJ

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11/01/23 1,200m 3:38.7 1:31.1 View workout
11/01/23 621m 2:43.5 2:11.6 View workout
11/01/23 3,472m 15:56.2 2:17.7

warm up

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