Paul Johnson

Log

Date Workout Score Ave Comments Action
10/08/23 6x1000m/2:00r 21:25.3 1:47.1 View workout
10/08/23 10:01 2,388m 2:05.9 View workout
10/07/23 17:09.0 4,031m 2:07.6

Warm up

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

9x500m as part of weights circuit

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10/05/23 19:00.0 4,916m 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 14:48.6 3,140m 2:21.4

warm up

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10/03/23 3x8:00/2:00r 6,569m 1:49.6 View workout
10/02/23 1:00:00.0 13,803m 2:10.4

Mean HR 131

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

warm up

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

Mean HR 122. Very UT2.

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09/30/23 13:35 3,006m 2:15.6 View workout
09/29/23 1:00:20.0 13,483m 2:14.2

Mean HR 127

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09/28/23 6x3:00/2:00r 5,109m 1:45.6 View workout
09/28/23 4:14 1,022m 2:04.5 View workout
09/27/23 19:31.0 4,434m 2:12.0

warm up/down

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

Mean HR 129

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09/26/23 6x1000m/2:00r 21:22.4 1:46.8 View workout
09/26/23 4:42 1,109m 2:07.4 View workout
09/25/23 1:00:00.0 13,522m 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 16:54.0 3,911m 2:09.6

warm up

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09/22/23 19:00 4,982m 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 4:16 1,003m 2:07.6 View workout
09/22/23 10:00.0 2,266m 2:12.3

Warm down

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

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

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

Mean HR 135

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