Paul Johnson

Log

Date Workout Score Ave Comments Action
01/15/20 19:57.5 5,000m 1:59.7

2nd of 2x5k

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01/12/20 20:06.7 5,000m 2:00.6

Feet out r21 Easy 5k before circuits

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01/11/20 5000m 20:32.1 2:03.2

Easy 5k (bit hungover)

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01/11/20 15:00 3,892m 1:55.6

15 min rate ladder 20/22/24, last 2 min at 26 (after 5 min rest)

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01/11/20 15:00 3,896m 1:55.5

15 min rate ladder 18/20/22

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01/11/20 4:16 1,008m 2:06.9

Warm up

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01/11/20 4:15 1,006m 2:06.7

Warm up

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01/10/20 19:00 4,872m 1:56.9

Rate pyramid 4/3/2/1/2/3/4min 20/22/24/26/24/22/20

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01/09/20 19:57 5,002m 1:59.6 View workout
01/08/20 5000m 19:16.0 1:55.6 View workout
01/07/20 39:38.5 10,000m 1:58.9

Feet in r22 steady 1.59. HR 159 @5k, 166 @10k.

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01/06/20 19:00 4,881m 1:56.7

Rate pyramid 4/3/2/1/2/3/4min 20/22/24/26/24/22/20

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01/05/20 9:59 2,535m 1:58.3 View workout
01/05/20 5:02 1,310m 1:55.3 View workout
01/05/20 5:09 1,310m 1:58.2 View workout
01/05/20 7:12 1,680m 2:08.7 View workout
01/04/20 5000m 19:59.9 1:59.9

Feet in easy 5k after double water outing

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01/04/20 5:27 1,207m 2:15.5 View workout
01/02/20 30:00.0 7,511m 1:59.8

Feet out r21 steady 2.00. HR settled at 156 for last 10 min.

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12/31/19 5000m 20:44.6 2:04.4

Feet in, easy post-circuits 5k

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12/29/19 1000m 4:20.8 2:10.4

Warm down

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12/29/19 2000m 8:31.5 2:07.8

Warm down

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12/29/19 2000m 8:32.0 2:08.0

Warm up

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12/28/19 39:48.3 10,000m 1:59.4

Feet in r21 steady. HR 160@2.5k, 164@5k, 165@7.5k, 166@10k. After tough water…

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12/28/19 2:06.0 500m 2:06.0

Warm up

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