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David Jones

Log

Date Workout Score Ave Comments Action
11/24/23 4x1000m/5:00r 14:38.8 1:49.8

1000 m/5:00r Went very well lower split by 0.9 secs inc no straps warm down

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11/24/23 1000m 5:11.4 2:35.7

1000 m

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11/24/23 5:00 1,064m 2:20.9

5:00 easy warm up no straps

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11/20/23 4x2000m/5:00r 30:50.2 1:55.6

2000 m/5:00r

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11/20/23 1000m 5:13.0 2:36.5

1000 m easy 1k no straps

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11/20/23 5:00 1,054m 2:22.3

5:00 Usual warmup no straps didn't go all out as l rowed 12k yest and got 4x2000 today

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11/19/23 1000m 5:51.1 2:55.5

1000 m easy warm down core

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11/19/23 12000m 50:58.6 2:07.4

up distance to 12k started slowish as tired and stiff ramped it up gradually around 2.03/5 on last 1k pleased Max HR 159 ave 139

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11/17/23 v250m/1:30r...7 4,000m 1:47.4

variable int Speed Pyramid Went vv well felt good neg splits on way back .all under 1.49 now .split down by 0.7 secs overall 6 secs off…

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11/17/23 5:00 1,095m 2:16.9

5:00

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11/13/23 v1500m/5:00r...5 7,500m 1:55.4

went v well felt smooth and strong split down 1.1 secs and 17 secs overall

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11/13/23 1000m 5:34.6 2:47.3 View workout
11/13/23 5:00 1,110m 2:15.1

5:00warm no straps

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11/11/23 45:00 10,270m 2:11.4 View workout
11/10/23 8x500m/3:30r 14:11.3 1:46.4

500 m/3:30r went well felt good abit tired at end nearly neg splits and all below 1.47 3 previous ave split 1sec off split now 1.46.3 an…

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11/10/23 1000m 5:06.2 2:33.1

1000 m

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11/10/23 5:00 1,119m 2:14.0

5:00 New pb but probably cos l ramped up arms only over 60s/m

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11/06/23 v3000m/5:00r...3 7,500m 1:57.1

went well hard on last one but had plenty of power in last 500m. 1sec off split down to 1.57.1 and 16 secs off overall down to 29.16

…		 View workout
11/06/23 1000m 5:11.1 2:35.5

1000 m

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11/06/23 5:00 1,099m 2:16.4

warm up no straps

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11/05/23 1000m 5:43.3 2:51.6

warm down no straps. core

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11/05/23 11500m 48:26.2 2:06.3

vv pleased took 12 off split and over 30 secs off overall time although HR ave now 148 .. HR was 172 at one point which seemed odd as it…

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11/03/23 v1000m/5:00r...4 4,000m 1:50.7 View workout
11/03/23 1000m 5:06.3 2:33.1 View workout
11/03/23 5:00 1,099m 2:16.4

warm.up no straps

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