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Paul Johnson

Log

Date Workout Score Ave Comments Action
11/09/20 2:13.0 507m 2:11.1

warm down

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11/09/20 40:01.2 10,083m 1:59.0

Zwift mountain route (40 min in place of 6x500m, built gradually from 2.03 in 1st 10min to 1.56 in last 10 min as hip felt better)

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11/09/20 20:00.0 4,762m 2:05.9

Zwift mountain route (warm up for 6x500m but left hip too sore)

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11/08/20 20:26.4 5,113m 1:59.9

Zwift B pace rider

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11/05/20 20:14.7 5,143m 1:58.0

zwift faster masters (B)

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11/04/20 11:16.6 2,664m 2:06.9

warm down

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11/04/20 12:00.0 3,427m 1:45.0

4x3min with 3 min rest
1:45.2 / 1:45.2 / 1:44.8 / 1:44.7
r30

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11/04/20 20:04.3 4,834m 2:04.5

warm up

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11/03/20 12:30.0 2,581m 2:25.2

sore L hip

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11/03/20 45:38.4 10,963m 2:04.8

zwift mountain route. UT2 warm up 45 min for intervals, but L hip too sore to do intervals.

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11/02/20 9:00.0 2,109m 2:08.0

45s on / 45s off

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11/02/20 6:12.0 1,376m 2:15.1

32s on / 30s off

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11/02/20 4:00.0 979m 2:02.5

20s on / 20 s off

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11/02/20 45:17.7 11,026m 2:03.2

ut2 warm up for intervals

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10/31/20 40:58.7 10,003m 2:02.8

Zwift B pace rider

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10/30/20 20:44.3 4,558m 2:16.4

warm down

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10/30/20 10:12.1 3,000m 1:42.0

6x500m 3min rest. 1:42.0 average r30.
1:43.4 / 1:43.3 / 1:42.3 / 1.42.1 / 1:41.5 / 1:39.5

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10/30/20 6:57.0 1,581m 2:11.8

warm up

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10/27/20 34:45.7 8,056m 2:09.4

Zwift road to sky. Did 1st half in intervals, 2nd half as 8k warm down.

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10/27/20 17:39.9 5,000m 1:45.9

Intervals 200m / 400m / 600m / 800m / 1000m / 800m / 600m / 400m / 200m with 1m rest. Average split 1:45.9 r28.

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10/27/20 5:50.7 1,367m 2:08.2

warm up

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10/26/20 10:06.0 2,432m 2:04.5

warm down

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10/26/20 6:33.5 1,600m 2:02.9

warm down

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10/26/20 35:01.1 8,510m 2:03.4

Zwift last 35 min of Uphill Battle group workout

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10/25/20 45:00.0 11,534m 1:57.0

r21, HR 160 halfway, peaked at 164.
for some reason RowPro won't upload automatically any more

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