Jason James

Log

Date Workout Score Ave Comments Action
09/21/22 v4000m/0:15r...3 8,556m 2:43.7

20km easy
4km+1km x 5 LIT
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09/16/22 v4000m/0:15r...8 20,000m 2:10.7

20km easy
4km+1km x 5 LIT
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09/13/22 5:00 1,062m 2:21.2

Cool-down
5km
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09/13/22 v1:00/0:15r...35 5,506m 1:44.8

7th Heaven
60>45>30>15>15 / 15sec rest
60sec rest
x 7
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09/13/22 8:00 1,880m 2:07.6

Warm-up
8min
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09/12/22 v5000m/0:10r...10 30,000m 2:06.7

30km Hill Climb Intervals
5 Easy, 1 Steady Uphill.
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09/12/22 37m 0:11.4 2:34.0

30km Hill Climb Intervals
5 Easy, 1 Steady Uphill.
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09/08/22 v5000m/0:10r...10 30,000m 2:09.9

30km Hill Climb Intervals
5 Easy, 1 Steady Uphill.
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09/07/22 1564m 8:02.3 2:34.1

Cool-down
5km
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09/07/22 v8:00/4:00r...21 6,334m 1:48.9

"It's only 20 minutes".
8min warm up
2x 10x 45/15r
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09/05/22 v4000m/r...10 25,000m 2:04.9

Steve's 5x5 Hill Climb Culminator
5x 4km@1-3 +1km@10. + 30r
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09/04/22 v10000m/1:00r...7 26,600m 1:58.8

Accelerando diminution
Decreasing the distance, but getting faster, with a 100m crescendo!
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09/01/22 v4000m/r...10 25,000m 2:04.7

Steve's 5x5
5x 4km@1-3 +1km@10. + 30r
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08/23/22 15000m 1:06:05.0 2:12.1

15km
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08/22/22 v1:00/0:15r...35 5,564m 1:43.7

7th Heaven
60>45>30>15>15 / 15sec rest
60sec rest
x 7
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08/22/22 8:00 1,836m 2:10.7

Warm-up
8min
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08/18/22 20015m 1:30:17.8 2:15.3

30km
steady LIT
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07/23/22 15000m 1:09:25.6 2:18.8

15km
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05/25/22 20002m 1:25:12.3 2:07.7

30km
steady LIT
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03/12/22 15020m 1:00:56.8 2:01.7

steady LIT

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03/10/22 5000m 18:48.9 1:52.8 View workout
02/28/22 14349m 1:00:11.6 2:05.8

steady LIT

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02/23/22 7504m 33:02.8 2:12.1 View workout
02/04/22 30000m 2:12:54.8 2:12.9

steady LIT

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02/01/22 v2:00/r...12 4,787m 1:43.4

2min threshold + 30 sec max + 1min rest
2min threshold + 45 sec max + 1min rest
2min threshold + 60 sec max + 3min rest
x 3

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