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Heather Rowland

Log

Date Workout Score Ave Comments Action
04/22/20 2:20 562m 2:04.6

testing

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04/22/20 10:00 2,096m 2:23.1

warm up with 30s bursts at 5’ and 8’

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04/21/20 5:03 1,180m 2:08.4

testing higher rate lighter on the legs

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04/21/20 15:03 3,355m 2:14.6

r20 focusing on power

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04/20/20 10:02 2,250m 2:13.7

4’ r19 legs, 4’ r19 easier, 2’ steady higher rate

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04/19/20 30:04 6,290m 2:23.4 View workout
04/18/20 16000m 1:14:30.9 2:19.7

steady r20 with 2x1K and 4x500m higher rate pieces

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04/17/20 4x15:00/1:00r 12,986m 2:18.6

**4x15' (1' rest)**
steady r20 to spanish music yet again

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04/16/20 4x10:00/1:00r 8,745m 2:17.2

happy to be building back up to longer ergs

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04/15/20 25:02 5,473m 2:17.2

no knee pain!!!

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04/10/20 10:01 2,196m 2:17.0

yuck

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04/10/20 10:23 2,235m 2:19.4

exhausted with jelly legs :((

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04/09/20 2:29 524m 2:22.7 View workout
04/06/20 10:00 2,012m 2:29.1

cool down

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04/06/20 8x500m/1:30r 16:18.0 2:02.2

a bit too fast at the start but still every interval below my previous average, cutting 3.2 seconds off of my average split yay!!)

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04/06/20 10:00 2,054m 2:26.0

warm up

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04/05/20 6000m 28:03.3 2:20.2

steady with a few bursts at different rates

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04/04/20 2x45:00/7:00r 19,429m 2:18.9

exactly 100m more than last time (and way more consistent too!) w. a power minute at the end of each 15

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04/04/20 1000m 4:18.0 2:09.0

watch testing

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04/03/20 25:02 5,408m 2:18.9

steady

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04/02/20 10000m 45:59.8 2:17.9

forgot my contact lenses so couldn’t see the screen (actually made it more enjoyable?) - yay for sub 46 first time :))

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03/31/20 3x20:00/1:30r 13,003m 2:18.4

final push was worth it to get to 13K (would’ve been a horrible 20m or so away otherwise)

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03/30/20 5x1500m/5:00r 32:01.8 2:08.1

can’t decide if this was more mentally or physically challenging...

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03/30/20 10:00 2,038m 2:27.2

warmup with 30s burst at 5’ and 8’

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03/27/20 6x10:00/1:00r 13,000m 2:18.4

**6x10' (1' rest)**
did I really just do bang on 13000m?!

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