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Paul Johnson

Log

Date Distance Time Pace Comments Action
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
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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