Paul Johnson

Log

Date Distance Time Pace Comments Action
10/16/23 5,000m 18:12.2 1:49.2

5k test @ fixed rate 26. early in the season, paced it fairly cautiously.

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10/16/23 1,440m 6:06.8 2:07.3 View workout
10/15/23 2,245m 10:15.2 2:17.0 View workout
10/14/23 2,492m 11:10.2 2:14.4 View workout
10/13/23 13,705m 1:00:00.0 2:11.3

Mean HR 131

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10/12/23 6,675m 24:00.0 1:47.8 View workout
10/12/23 482m 2:03.9 2:08.5 View workout
10/11/23 13,456m 1:00:00.0 2:13.7

Mean HR 124

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10/10/23 9,614m 40:04.7 2:05.0

Late night intervals:
4 x [1500m / 2min rest] @ 26 spm.
1:50.4 27
1:50.3 27
1:50.2 26
1:50.5 27
Not very committ…

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10/09/23 13,724m 1:00:05.7 2:11.3

Mean HR 130

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10/08/23 6,000m 21:25.3 1:47.1 View workout
10/08/23 2,388m 10:01.5 2:05.9 View workout
10/07/23 4,031m 17:09.0 2:07.6

Warm up

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10/07/23 4,500m 15:40.0 1:44.4

9x500m as part of weights circuit

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10/05/23 4,916m 19:00.0 1:55.9

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

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10/05/23 3,140m 14:48.6 2:21.4

warm up

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10/03/23 6,569m 24:00.0 1:49.6 View workout
10/02/23 13,803m 1:00:00.0 2:10.4

Mean HR 131

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10/02/23 2,221m 10:09.0 2:17.1

warm up

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10/01/23 13,077m 1:00:00.0 2:17.6

Mean HR 122. Very UT2.

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