Kalia Johnson

Log

Date Distance Time Pace Comments Action
01/25/21 525m 3:01.4 2:52.7

Warmup

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11/20/20 2,500m 10:52.3 2:10.4

2500 m. Wanted to see how I would do

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11/20/20 1,038m 5:00.0 2:24.5

Warmup

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11/18/20 4,022m 16:00.0 1:59.3

1:00 on/2:00 rest x4; 0:30 on/0:30 rest x16; 1:00 on/2:00 rest x4; ALL @32 spm; 5 minute rest between each part

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11/11/20 9,051m 42:00.0 2:19.2

5 minutes @26-28spm, 30 sec @SPRINT, 1:30 @ 22-24 spm, 2 min rest; ALL x6

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11/06/20 4,149m 20:00.0 2:24.6

20 minutes. Every 4 minutes 18,22,26,22,18 spm. Negative split the WHOLE piece. Drag factor was at 100 (10 less than normal)

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11/06/20 1,118m 4:34.8 2:02.8

Checking drag factor. Changed it to 100 for my next piece

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11/06/20 956m 5:10.7 2:42.5

Warmup

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11/04/20 5,730m 26:00.0 2:16.1

Intervals. 1st and 2nd 10 minutes @24-26 and 2:20 split. 3rd-5th 2 minutes @30 and 2:06 split

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11/04/20 3,232m 17:48.9 2:45.3

Warmup. Worked on technique.

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11/03/20 3,011m 15:00.0 2:29.4

15 minutes. Every 3 minutes- 14,18,22,18,14 spm.

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10/28/20 4,050m 20:00.0 2:28.1

20 minutes. Every 4 minutes: 14,16,18,20,22. Negative split. Work on technique.

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10/26/20 4,479m 20:00.0 2:13.9

20 minute TEST. Tried to beat my last piece (2:14.5) AND I DID!!!!

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10/26/20 1,170m 6:03.6 2:35.3

Warmup

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10/19/20 814m 4:56.5 3:02.1

Cool down

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10/19/20 4,461m 20:00.0 2:14.4

20 minute TEST; tried to keep under 2:12 average split

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10/19/20 734m 4:04.6 2:46.6

Warmup

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10/14/20 1,053m 7:17.3 3:27.6

Cool down

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10/14/20 4,572m 20:37.3 2:15.3

Hold 2:15 average split as long as you can

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10/12/20 6,377m 30:00.0 2:21.1

30 minute “test”- negative split

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