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Paul Johnson

Log

Date Distance Time Pace Comments Action
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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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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