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Russell Grocott

Log

Date Distance Time Pace Comments Action
11/04/21 900m 4:00.0 2:13.3

8 minute warm up with rate increase

1 min @ 18 spm
1 min @ 20 spm
1 min @ 22 spm
1 min @ 24 spm

 View workout
10/26/21 5,241m 24:00.0 2:17.3

3 x 8 min / 1 min r

 View workout
04/12/21 6,737m 30:00.0 2:13.5

3 x 10 min / 1:30 r

 View workout
04/01/21 5,483m 24:00.0 2:11.3

3 x 8 min / 1 min r

 View workout
03/29/21 7,791m 35:00.0 2:14.7

5 x 7 min / 1 min r

 View workout
03/27/21 8,730m 41:00.0 2:20.8

4 min warm up
5 x 7 min / 1 min r
2 min cool down

 View workout
03/25/21 6,113m 28:00.0 2:17.4

4 x 7 min / 1 min r

 View workout
03/23/21 5,408m 24:00.0 2:13.1

4 x 6min (3/2/1min)
1:30 REST
3min @ rate 20
2min @ rate 22
1min @ rate 24

 View workout
03/23/21 1,799m 8:00.0 2:13.4

4 minutes @20
4 minutes @22
4 minutes @22
4 minutes @24
2 minutes @22
2 minutes @24
2 minutes @26
2 minutes…

 View workout
03/23/21 403m 8:00.0 9:55.5

4 minutes @20
4 minutes @22
4 minutes @22
4 minutes @24
2 minutes @22
2 minutes @24
2 minutes @26
2 minutes…

 View workout
03/22/21 5,425m 24:00.0 2:12.7 View workout
03/22/21 882m 4:00.0 2:16.0

8 minute warm up with rate increase

1 min @ 18 spm
1 min @ 20 spm
1 min @ 22 spm
1 min @ 24 spm

 View workout
03/18/21 5,042m 23:00.0 2:16.8 View workout
03/11/21 4,582m 20:00.0 2:10.9 View workout
02/24/21 2,243m 10:00.0 2:13.7 View workout
01/31/21 4,642m 20:00.0 2:09.2 View workout
01/31/21 867m 4:04.7 2:21.1 View workout
12/03/20 9,315m 40:00.0 2:08.8 View workout
12/03/20 28m 0:09.9 2:56.7 View workout
12/01/20 5,680m 24:00.0 2:06.7 View workout