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Rich Jones

Log

Date Distance Time Pace Comments Action
05/03/20 191m 2:00.9 5:16.4

cooldown

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05/03/20 42,195m 3:06:36.1 2:12.6

Marathon

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05/01/20 2,812m 10:00.0 1:46.6

30:30r x 20 @150%FTP

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04/30/20 10,000m 45:34.7 2:16.7

10K steady low rate

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04/29/20 9,098m 37:30.0 2:03.6

5 x 7.5m 185W sweet spot

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04/28/20 15,000m 1:05:42.1 2:11.4

5m stroke ladder + SS

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04/26/20 30,000m 2:14:37.0 2:14.6

30K @ 2:15

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04/25/20 6,004m 25:00.0 2:04.9

5x5m @180w sweet spot

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04/25/20 606m 2:37.5 2:09.9

warmup

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04/24/20 3,080m 11:30.0 1:52.0

30sx20 intervals

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04/23/20 15,000m 1:09:57.1 2:19.9

15K steady

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04/22/20 20,000m 1:31:54.2 2:17.8

10K steady + 10K higher rate

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04/21/20 15,000m 1:10:11.3 2:20.3

15k steady

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04/19/20 21,097m 1:29:33.8 2:07.3

HM race pace

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04/18/20 6,460m 30:00.0 2:19.3

30m steady

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04/17/20 15,000m 1:09:53.9 2:19.7

15 k steady

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04/15/20 15,000m 1:06:39.3 2:13.3

15K pushing

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04/14/20 15,000m 1:11:41.8 2:23.3

15K steady

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04/13/20 13,296m 1:00:00.0 2:15.3

60m steady

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04/12/20 6,000m 24:40.9 2:03.4

6K test

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