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Paul Symons

Log

Date Workout Score Ave Comments Action
04/30/20 14000m 1:03:44.4 2:16.5 View workout
04/28/20 14000m 1:04:39.4 2:18.5 View workout
04/25/20 1:32:58.0 21,099m 2:12.1

3 x 7033 2r nice splits

 View workout
04/23/20 14000m 59:46.7 2:08.0 View workout
04/21/20 14000m 1:04:57.6 2:19.2 View workout
04/18/20 2x5000m/5:00r 41:46.4 2:05.3 View workout
04/18/20 3:16 511m 3:12.3 View workout
04/18/20 44:00.0 10,500m 2:05.7

2 x 5k 5R with 500 mtr warmup.decreasing splits. 21.00 then 20.42

 View workout
04/16/20 1000m 5:20.9 2:40.4 View workout
04/16/20 6x0:30/0:30r 842m 1:46.8 View workout
04/16/20 4x250m/1:00r 3:31.2 1:45.6 View workout
04/16/20 2x500m/1:00r 3:31.3 1:45.6 View workout
04/16/20 5:47 1,011m 2:51.6 View workout
04/16/20 30:00.0 5,000m 3:00.0

Des Norton Sprintervals 2 x500, 4 x 25, 6 x 30secon 30 off, plus 1K either end warm up and warm down

 View workout
04/14/20 14000m 1:03:32.1 2:16.1 View workout
04/14/20 1:06:00.0 14,500m 2:16.5

14K plus 500 mtr warm up. last yamsquad effort for me. need to geet back to speed training.

 View workout
04/12/20 2x5000m/5:00r 47:10.8 2:21.5 View workout
04/12/20 1:00:00.0 10,500m 2:51.4

2 x 5K + 5mins rest +500 mtr warm up

 View workout
04/11/20 3x7033m/2:30r 1:39:04.2 2:20.8 View workout
04/11/20 1:03 181m 2:56.5 View workout
04/11/20 1:50:00.0 21,499m 2:33.4

3 sets of 7033mtrs plus 500 warmup.

 View workout
04/09/20 14000m 1:06:47.0 2:23.1 View workout
04/09/20 1:12:00.0 14,500m 2:28.9

14K thursday row plus warm up 500

 View workout
04/07/20 14000m 1:01:02.0 2:10.7 View workout
04/07/20 3:01 512m 2:57.2 View workout