Paul Johnson

Log

Date Workout Score Ave Comments Action
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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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