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Paul Johnson

Log

Date Workout Score Ave Comments Action
05/06/20 19:00 4,903m 1:56.2

Rate ladder 4/3/2/1/2/3/4 min at 20/22/24/26/24/22/20. Late night, didn't push too hard.

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05/05/20 2x20:00/2:00r 10,001m 1:59.9

Aimed for 2 x 20 min with 2.00 min rest at 2.00 split - 1 m out! :-[

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05/03/20 8:28 2,014m 2:06.3

warm down

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05/03/20 4x4:00/1:00r 4,318m 1:51.1

Intervals rate pyramid. 4x4min with 1 min rest. Rates: 20/22, 24/26, 26/24. 22/20

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05/03/20 2:06 515m 2:03.0

warm up

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05/03/20 2:38 530m 2:29.7

warm up from backstops

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05/02/20 5000m 19:20.0 1:56.0

5k power ladder, 1.58/1.57/1.56/1.54/1.53.

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04/30/20 10000m 41:28.5 2:04.4

Ditto

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04/28/20 10000m 41:28.9 2:04.4

Feet in UT2. Aimed to keep HR between 145 and 150. Also this 10k guaranteed 5k/day average by season's end in 2 days. :-)

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04/28/20 7:56 1,978m 2:00.4

Concept2 monthly challenge 2nd attempt: row as close to 2k as possible blind. Aimed to row UT1 @ 20 spm for 160 strokes.

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04/27/20 10000m 40:17.9 2:00.8

UT1 feet in

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04/26/20 7:53 1,961m 2:00.7

Concept2 monthly challenge: row as close to 2k as possible blind

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04/26/20 3x10:00/2:00r 7,594m 1:58.5

3x8min intervals with 2 min rests. 2 rate ladders 20/22/24/26/28 with 8 min very UT2 in between. Same as last Sunday but much slower - I…

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04/26/20 4:02 981m 2:03.5

warm up

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04/25/20 10:47 2,505m 2:09.2

warm down

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04/25/20 10000m 40:53.4 2:02.6

UT2 (UT1/UT2 boundary?) 10k. I let HR rise to ~150 over first 4.5k, then kept it there.

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04/24/20 6:21 1,508m 2:06.4

Warm down

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04/24/20 5000m 18:25.2 1:50.5

Started at 1.49, slowed by 1s per 1k, then pushed for the last 1k, result is first sub 18.30 5k in about 20 years :-)

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04/24/20 4:01 1,006m 1:59.8

Warm up

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04/23/20 10:00.6 2,500m 2:00.1 View workout
04/23/20 19:18.0 5,000m 1:55.8

Aimed for 5k at easy pace but a higher rate (24) than usual, to allow headspace to work on technique at higher ratings. Followed after 2…

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04/22/20 2500m 10:00.6 2:00.1 View workout
04/22/20 5000m 19:18.0 1:55.8 View workout
04/22/20 10:22.4 2,600m 1:59.6 View workout
04/22/20 19:49.7 5,000m 1:58.9

Feet in 5k + 2.5K with 4 min rest

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