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Paul Johnson

Log

Date Distance Time Pace Comments Action
04/12/20 2,579m 10:00.0 1:56.3

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

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04/12/20 2,287m 10:00.0 2:11.1

#2 of 3 intervals. Easy 10 min r19.

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04/12/20 2,653m 10:00.0 1:53.0

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

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04/12/20 1,139m 5:07.7 2:15.0

Warm up

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04/11/20 5,099m 21:35.7 2:07.0

Feet in steady UT2 5k, r18, just after fast-ish 5k

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04/11/20 5,000m 19:08.7 1:54.8

Same as yesterday, another 1s/500m off each 1k split. r23.

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04/10/20 755m 3:01.6 2:00.2

Warm up

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04/10/20 5,000m 19:18.9 1:55.8

Same as yesterday, another 1s/500m off each 1k split. r23.

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04/09/20 5,000m 20:50.0 2:05.0

Feet in steady UT2 5k, r20, 2 min after faster 5k

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04/09/20 5,000m 19:28.8 1:56.8

Same as yesterday, still dropping each 1k split by 1 second/500m again. Getting a bit uncomfortable in the last 2k now. :-)

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04/08/20 5,000m 19:39.1 1:57.9

Same as last one except feet in this time. Dropped each 1k split by 1 second/500m again. Let's see how many days I can keep this up.…

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04/07/20 5,000m 19:49.8 1:58.9

Feet out r20. Second convalescent ergo. HR peaked at 163. Aimed for exactly 1 second faster split in every 1000m than yesterday.

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04/06/20 5,000m 20:00.0 2:00.0

Feet out r20. First ergo after a week off due to illness. HR peaked at 160, about 5-10 pips higher than usual, but not too bad considerin…

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03/30/20 5,000m 20:52.1 2:05.2

UT2 #3 of 3

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03/29/20 5,000m 20:32.0 2:03.2

UT2 #2 of 3

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03/29/20 5,974m 24:39.0 2:03.7

UT2 #1 of 3, with 2 domestic interruptions

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03/28/20 1,368m 6:00.0 2:11.5

Warm down

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03/28/20 2,965m 13:47.2 2:19.4

10x150m intervals with 1 min rest at alternating ratings of ~38 and ~20. Averaged ~1.28 on the 38s and ~1.43 on the 20s (actually 21).

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03/28/20 1,504m 6:00.0 1:59.6

Warm up

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03/27/20 5,203m 20:00.0 1:55.3

20 min rate/power ladder, start at rate 20 spm and pace around 2k split + 20. Every 2 min rate +1 and split -2.

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