Paul Johnson

Log

Date Workout Score Ave Comments Action
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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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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