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Paul Johnson

Log

Date Distance Time Pace Comments Action
04/21/20 1,349m 5:00.0 1:51.1

As the Flywheel Spins Podcast #57 2/5

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04/21/20 1,265m 5:00.0 1:58.5

As the Flywheel Spins Podcast #57 1/5

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04/19/20 1,003m 4:19.6 2:09.4

Warm down

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04/19/20 2,613m 10:00.0 1:54.8

#3 of 3 intervals. Rate ladder 20/22/24/26/28.

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04/19/20 2,340m 10:00.0 2:08.2

#2 of 3 intervals. Easy r20.

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04/19/20 2,657m 10:00.0 1:52.9

#1 of 3 intervals with 2 min rests. Rate ladder 20/22/24/26/28.

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04/19/20 988m 4:01.1 2:02.0

Warm up

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04/18/20 6,098m 25:01.0 2:03.0

25 min UT2

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04/18/20 2,970m 10:57.5 1:50.6

Attempt at sub-18.30 5k. Bailed at 3k :-(
Pace for each 1k: 1:49.0/1:50.6/1.52.5.
r26.

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04/18/20 1,000m 4:00.0 2:00.0

warm up

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04/17/20 2,153m 8:00.0 1:51.4

#3 of 3. 3x8 min rate ladder with 3 min rests: 24/26/28/30

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04/17/20 2,116m 8:00.0 1:53.4

#2 of 3. 3x8 min rate ladder with 3 min rests: 22/24/26/28

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04/17/20 2,062m 8:00.0 1:56.3

#1 of 3. 3x8 min rate ladder with 3 min rests: 20/22/24/26

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04/17/20 1,000m 4:00.0 2:00.0

Warm up

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04/16/20 5,000m 18:39.8 1:51.9

Today's 5k was the same as yesterday but 1s faster split. I cheated (spread the pain) by doing it in reverse, starting fast and slow…

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04/16/20 1,000m 4:00.0 2:00.0

Warm up

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04/15/20 5,000m 18:49.7 1:52.9

Same 5k as yesterday, but started at 1.55. Quite tough towards the end, although HR never above 165, so can't have been as tough as…

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04/15/20 903m 3:37.1 2:00.2

Warm up

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04/14/20 5,000m 18:59.8 1:53.9

Start at 1.56, drop the split by 1s every 1k. HR maxed at around 165. Pretty much back to normal after illness break.

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04/14/20 750m 3:00.0 2:00.0

Warm up

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