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Russell Grocott

Log

Date Distance Time Pace Comments Action
07/04/20 5,745m 24:00.0 2:05.3

3 x 8 min / 1 min r

4 minutes @20
4 minutes @22

4 minutes @22
4 minutes @24

3 minutes @22
3 minutes @24<…

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07/02/20 7,074m 30:00.0 2:07.2

3 x 10 min / 1 min r

5/5 @ 20/22
5/5 @ 22/24
3/3/3/1 @ 20/22/24/26

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07/01/20 6,796m 30:00.0 2:12.4

2 x 15min / 1:30 r

MISSED 1 min @ 26 SPM

4 @ 20, 22
1 @ 22, 24
4 @ 20, 22
1 @ 24, 26 MISSED!! Approx. 245 met…

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06/30/20 1,105m 5:08.3 2:19.5

Active cool down with a short sprint

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06/30/20 3,832m 16:00.0 2:05.2

2 x 8 min / 1 min r
20,22
22,24

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06/29/20 512m 3:02.5 2:58.2

Warm down

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06/29/20 9,210m 40:00.0 2:10.2

5 x 8 min / 20 sec r

1 @ 19
2 @ 20
3 @ 21
4 @ 22
5 @ 23

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06/29/20 450m 2:12.7 2:27.4

warm up

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06/28/20 5,661m 24:00.0 2:07.1

3 x 8 min / 2 min r

2 min @ 20
2 min @ 24

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06/28/20 500m 2:15.0 2:15.0

Warmup

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06/27/20 2,312m 10:00.0 2:09.7

10 min (unwell)

5/5 @ 20/22

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06/25/20 6,566m 28:00.0 2:07.9

2 x 14 Min / 1:30r
2 min pyramid 20,22,24,26,24,22,20

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06/23/20 5,748m 24:00.0 2:05.2

3 x 8min / 1 min r
4/4 @20/22
2/2/2/2 @20,22,24,26
1/3/1/3 @20/24/22/26

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06/22/20 7,412m 32:00.0 2:09.5

4 x 8 min - 30 sec r
4/4 @ 20/22
4/2/2 @ 20/22/24
4/4 @ 22/24
2/2/2/2 @ 22/24/26/28

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06/21/20 6,478m 28:00.0 2:09.6

28 minutes with Rate increase

7 min @ 18 spm
6 min @ 20 spm
5 min @ 22 spm
4 min @ 24 spm
3 min @ 26 spm
2 min…

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06/19/20 7,058m 30:00.0 2:07.5

2 x 15min / 1:30 r
4 @ 20, 22
1 @ 22, 24
4 @ 20, 22
1 @ 24, 26
4 @ 20, 22
1 @ 26, 28

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06/17/20 9,654m 42:00.0 2:10.5

3 x 14 Pyramid / 1:30r

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06/16/20 7,002m 30:00.0 2:08.5

3 x 10 min / 1 min r

5/5 @ 20/22
5/5 @ 22/24
3/3/3/1 @ 20/22/24/26

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06/15/20 5,552m 24:00.0 2:09.6

3 x 8min / 1 min r
4/4 @20/22
2/2/2/2 @20,22,24,26
1/3/1/3 @20/24/22/26

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06/14/20 2,279m 10:00.0 2:11.6

3/3/3/1 @ 20/22/24/26

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