Paul Johnson

Log

Date Workout Score Ave Comments Action
01/28/20 39:39.4 10,000m 1:58.9

Feet out r21 steady 1.59

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01/26/20 5000m 19:59.3 1:59.9 View workout
01/26/20 20:06.5 5,005m 2:00.5

Feet out 2x5k 5min rest

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01/24/20 20:02.0 5,000m 2:00.2

Feet out r21

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01/23/20 2:31 504m 2:30.0 View workout
01/23/20 5x5:00/1:00r 6,609m 1:53.4

As the Flywheel Spins podcast #15. 5x5min 1min rest, rate ladders/pyramids

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01/22/20 19:00 4,914m 1:55.9

Rate pyramid 4/3/2/1/2/3/4min 20/22/24/26/24/22/20. Exactly the right number of strokes = 414 :-)

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01/21/20 40:29.6 10,000m 2:01.4

Feet out r20. HR 151@5k 155@10k

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01/19/20 4:06 982m 2:05.6 View workout
01/19/20 4:07.4 1,006m 2:02.9

Warm down

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01/19/20 16:10.0 4,006m 2:01.0

Feet out r21 warm up

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01/18/20 3:53 1,005m 1:55.9

Warm up

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01/18/20 4:29 1,018m 2:12.5

Warm up

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01/18/20 10:31.1 2,505m 2:05.9

Warm down

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01/17/20 19:29.3 5,000m 1:56.9

Feet out r21

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01/17/20 1:36.0 400m 2:00.0

Warm up

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01/16/20 2x10:00/3:00r 5,176m 1:55.9

As the flywheel spins podcast #42

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01/15/20 5000m 19:58.7 1:59.8

Feet out 2x 5k 5min rest

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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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