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Paul Johnson

Log

Date Workout Score Ave Comments Action
12/03/23 20:00 4,697m 2:07.8

6 x 20 sec/20 sec. rest. incl. start @ ~38
6 x 30 sec/30 sec. rest. Incl. start rating 20sec as above, then 10 sec -2 spm
6 x 45…

 View workout
12/03/23 10:00.0 2,293m 2:10.8

Warm up

 View workout
12/02/23 4x0:40/0:20r 820m 1:37.5 View workout
12/02/23 4x0:40/0:20r 822m 1:37.3 View workout
12/02/23 4:57 1,163m 2:07.7 View workout
11/30/23 2x6:00/2:00r 3,281m 1:49.7

interrupted 4x6min #2. died on last one. late night fartlek followed by early morning intervals probably not the smartest idea. :-/

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11/30/23 2x6:00/2:00r 3,333m 1:48.0

interrupted 4x6min #1

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11/30/23 3:34 846m 2:06.7

warm up

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11/29/23 45:00.0 10,400m 2:09.8

Mini-fartlek:
7 x [40 easy strokes / 15 hard / 20 easy / 30 hard / 20 easy / 15 hard] rating 20/30 spm

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11/28/23 5x2:00/2:00r 2,886m 1:43.9

2 x [5x2:00/2:00r row] with 5:00 rest @26spm #2

 View workout
11/28/23 5x2:00/2:00r 2,917m 1:42.8

2 x [5x2:00/2:00r row] with 5:00 rest @26spm #1

 View workout
11/28/23 4:20 1,044m 2:04.7 View workout
11/27/23 1:00:00.0 13,798m 2:10.4

Mean HR 130

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11/23/23 4:34 1,005m 2:16.7

cool down

 View workout
11/23/23 4x6:00/2:00r 6,430m 1:51.9

easy intervals - saving myself for the head race in a couple of days

 View workout
11/23/23 10:46 2,593m 2:04.7

warm up

 View workout
11/22/23 18:25.9 4,000m 2:18.2

warm down

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11/22/23 42:00.0 9,998m 2:06.0

Zwift Finisher workout

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11/21/23 3x4:00/2:00r 3,355m 1:47.3 View workout
11/21/23 3x4:00/2:00r 3,383m 1:46.4 View workout
11/21/23 3:57 967m 2:02.9 View workout
11/20/23 1:00:00.0 13,663m 2:11.7

mean HR 131

 View workout
11/19/23 25:21.8 6,642m 1:54.5

Zwift race (B)

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11/19/23 10:04.6 2,254m 2:14.1

warm up/down

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11/18/23 43:20.2 10,000m 2:10.0 View workout