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Paul Johnson

Log

Date Workout Score Ave Comments Action
12/23/19 30:00.0 7,402m 2:01.5

Feet out r20, HR maxed at 157. Still recovering from cold.

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12/22/19 21:00.2 5,000m 2:06.0

Feet out r19 easy. Recovering after cold.

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12/21/19 5:01 1,200m 2:05.7

Warm up

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12/21/19 5:00 1,091m 2:17.5

Warm up

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12/21/19 10:00.0 2,250m 2:13.3

Warm down

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12/14/19 9:59 2,367m 2:06.7

warm down

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12/14/19 15:00 3,966m 1:53.4

Rate ladder 20/22/24 every 5 min

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12/14/19 15:00 3,936m 1:54.3

Rate ladder 18/20/22 every 5 min

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12/14/19 5:00 1,242m 2:00.8

Warm up

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12/14/19 8:30.0 2,000m 2:07.5

Warm up

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12/13/19 5000m 18:54.4 1:53.4

Feet in r23, no HR but probably around AT. Felt surpringly easy.

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12/11/19 19:00 4,912m 1:56.0

Feet in rate pyramid 4/3/2/1/2/3/4min 20/22/24/26/24/22/20.

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12/10/19 40:04.0 10,000m 2:00.2

Feet in r22, 2x5000 with 5 min break

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12/06/19 5000m 19:10.9 1:55.0 View workout
12/05/19 5000m 19:21.8 1:56.1

’warm up’ before circuits

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12/04/19 39:08.0 10,000m 1:57.4

Feet in r23, HR peaked at 163. Started 1.59 finished at 1.55. stopped for drink at 5k.

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12/03/19 19:46.2 5,000m 1:58.6

Feet in r21

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12/03/19 20:00.0 4,650m 2:09.0

Very slow rate ladder, no rest, warm up for 5k
youtu.be/zWs-D5lkIj8

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12/03/19 2:00.0 500m 2:00.0

Warm up

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12/01/19 50:00.0 12,500m 2:00.0

Feet out, r20, Steady 2.00 split, with 3 breaks to stretch

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11/30/19 3:00 706m 2:07.7 View workout
11/30/19 4:28.0 1,000m 2:14.0

Warm up

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11/29/19 4:00.0 1,000m 2:00.0

Warm up

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11/29/19 19:00.0 5,037m 1:53.1

4/3/2/1/2/3/4mins with rate ladder
youtu.be/gsc94BMlUFM

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11/28/19 40:29.0 10,000m 2:01.4

Feet in r21 steady 2.01.5. HR 148 @ 5k, 151 @ 10k

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