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Paul Johnson

Log

Date Workout Score Ave Comments Action
11/15/19 3:03 757m 2:01.3

warm up

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11/14/19 40:36.8 10,000m 2:01.8

Feet in r22 easy pre-circuits. HR capped at 150

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11/13/19 4:48 1,003m 2:23.9

warm down

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11/13/19 5000m 18:38.7 1:51.8

quite tough! over-50 pb

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11/13/19 3:51 1,001m 1:55.5

warm up

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11/12/19 6x300m/2:30r 5:52.6 1:37.9

need to keep the rate higher and more consistent

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11/12/19 3:09 802m 1:58.0

warm up

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11/11/19 30:00.0 7,669m 1:57.3

Feet in r24 steady 1.57-1.58

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11/08/19 2:22 505m 2:20.7

Warm down

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11/08/19 v0:40/0:20r...12 2,400m 1:40.0

2 x [6 x (40s on / 20s off)] with 5 min rest. Only did 2 rather than 3 as recovering from illness and race tomorrow. Died a bit on last t…

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11/08/19 3:57 1,001m 1:58.7

Warm up

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11/07/19 40:33.1 10,000m 2:01.6

Feet in r23 HR around 153. Light session after 3 days up ill in bed so not too bad.

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11/03/19 2:08 503m 2:07.4 View workout
11/03/19 3x3:00/1:00r 2,453m 1:50.0 View workout
11/02/19 3:00 789m 1:54.3 View workout
11/01/19 4:46 1,002m 2:23.1

warm down

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11/01/19 v0:40/0:20r...12 2,402m 1:39.9

2 x [6 x (40s on / 20s off)] with 5 min rest. Only did 2 rather than 3 due to lack of time, but 2 pips faster than last time. Taken from…

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11/01/19 2:04 519m 1:59.8

warm up

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10/31/19 3x1000m/5:00r 10:36.5 1:46.0

3x1k 5min rest. Compare with 6 Sept:
split 0.3s slower; rating 2 higher; drag factor 5 higher (130 vs 125).

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10/31/19 3:37 877m 2:04.2

warm up

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10/30/19 4500m 16:56.2 1:52.9

6x750m, no rest, rate pyramid 24/26/28/28/26/24

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10/29/19 12:00.0 3,237m 1:51.2

4 X 3 min rest 1.30 r24, warm up for 1k test

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10/29/19 3:23.9 1,000m 1:41.9

Test r32

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10/28/19 12:00.0 3,135m 1:54.8

Warm up (as the flywheel spins podcast #36)

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10/26/19 19:50.0 5,000m 1:59.0

Feet out, hr max 159. back still a bit sore.

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