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Kalia Johnson

Log

Date Workout Score Ave Comments Action
11/03/20 15:00 3,011m 2:29.4

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

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10/28/20 20:00 4,050m 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 20:00 4,479m 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 6:03 1,170m 2:35.3

Warmup

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10/19/20 4:56 814m 3:02.1

Cool down

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10/19/20 20:00 4,461m 2:14.4

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

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10/19/20 4:04 734m 2:46.6

Warmup

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10/14/20 7:17 1,053m 3:27.6

Cool down

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10/14/20 20:37 4,572m 2:15.3

Hold 2:15 average split as long as you can

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10/12/20 30:00 6,377m 2:21.1

30 minute “test”- negative split

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10/07/20 30:00 6,146m 2:26.4 View workout
10/06/20 3:52 780m 2:29.1 View workout
10/05/20 15:00 3,198m 2:20.7 View workout
10/01/20 10:00 2,178m 2:17.7

10 minutes @ open rate

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10/01/20 10:00 2,126m 2:21.1

10 minutes. Negative split @16,18,20,22,24 s/m every 2 minutes

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10/01/20 10:00 2,064m 2:25.3

10 minutes. Negative split @14,16,18,20,22 s/m every 2 minutes

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10/01/20 20:00 4,045m 2:28.3

Best 30 minute split + 10 seconds. Negative split 2 seconds every 5 minutes

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09/30/20 10:06 1,792m 2:49.2 View workout
09/29/20 20:00 4,153m 2:24.4

Took fastest 30 minute split. Add 6. Negative split 2 seconds every 5 minutes and end with 30 minute split.

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09/28/20 30:00 6,353m 2:21.6

30 minute Test

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09/28/20 5:00 1,007m 2:28.9

Warmup

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09/25/20 40:00 7,812m 2:33.6 View workout
09/23/20 2x3:00/1:00r 1,276m 2:21.0

@70% pressure; 1st interval@ 14,16,18 m/s; 2nd interval @ 20,22,24 m/s

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09/22/20 10:00 2,050m 2:26.3 View workout
09/16/20 7:13 1,087m 3:19.3 View workout