Paul Johnson

Log

Date Distance Time Pace Comments Action
10/01/23 13,077m 1:00:00.0 2:17.6

Mean HR 122. Very UT2.

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09/30/23 3,006m 13:35.6 2:15.6 View workout
09/29/23 13,483m 1:00:20.0 2:14.2

Mean HR 127

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09/28/23 5,109m 18:00.0 1:45.6 View workout
09/28/23 1,022m 4:14.6 2:04.5 View workout
09/27/23 4,434m 19:31.0 2:12.0

warm up/down

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09/27/23 13,681m 1:00:25.6 2:12.5

Mean HR 129

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09/26/23 6,000m 21:22.4 1:46.8 View workout
09/26/23 1,109m 4:42.7 2:07.4 View workout
09/25/23 13,522m 1:00:00.0 2:13.1

1 hour erg: warm up/down + lazy-ish intervals.
8 x 2min / 2min rest @ 28 spm.
Average 1:47.3.
1:45.6 29
1:47.0 28
1:…

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09/24/23 3,911m 16:54.0 2:09.6

warm up

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09/22/23 4,982m 19:00.0 1:54.4

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

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09/22/23 1,003m 4:16.0 2:07.6 View workout
09/22/23 2,266m 10:00.0 2:12.3

Warm down

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09/21/23 6,201m 25:25.9 2:03.0

Warm up/down + mini-intervals, no time for proper intervals

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09/20/23 13,784m 1:00:00.0 2:10.5

Mean HR 135

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09/19/23 6,000m 21:47.8 1:48.9

4 x [1500m / 2min rest] @ 26 spm.
1:48.1 27
1:48.4 26
1:49.2 27
1:50.1 26
rattly old erg :-\

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09/19/23 1,015m 4:16.1 2:06.1

warm up

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09/18/23 13,439m 1:00:00.0 2:13.9

Mean HR 130. Easy hour, looking after stiff lower back.

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09/17/23 3,005m 13:20.0 2:13.1

Warm up

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