Rich Jones

Log

Date Workout Score Ave Comments Action
05/12/20 30:00 6,425m 2:20.0

30m steady

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05/12/20 2000m 7:17.9 1:49.4

2K test

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05/12/20 10:00 2,026m 2:28.0

10m warmup

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05/11/20 50:14 11,495m 2:11.1

2x20m/5r @ 88%

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05/10/20 6000m 23:38.9 1:58.2

6K Test

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05/10/20 20:00 4,179m 2:23.5

20m warmup

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05/09/20 10000m 42:41.5 2:08.0

8K sweet spot + 2K threshold

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05/08/20 15000m 1:09:03.4 2:18.1

15K SS

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05/07/20 v500m/3:00r...5 2,500m 1:49.0

5x500m/3:00r

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05/07/20 30:00 6,693m 2:14.4

30m warmup ss

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05/06/20 v1:00/1:00r...7 4,210m 1:54.0

Speed Pyramid

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05/06/20 1:55 512m 1:52.8

Aborted 2K

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05/06/20 2:38 688m 1:55.2

Aborted 2K

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05/06/20 4000m 18:32.4 2:19.0

SS Warmup

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05/03/20 2:00 191m 5:16.4

cooldown

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05/03/20 42195m 3:06:36.1 2:12.6

Marathon

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05/01/20 v0:30/0:30r...20 2,812m 1:46.6

30:30r x 20 @150%FTP

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04/30/20 10000m 45:34.7 2:16.7

10K steady low rate

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04/29/20 5x7:30/4:00r 9,098m 2:03.6

5 x 7.5m 185W sweet spot

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04/28/20 15000m 1:05:42.1 2:11.4

5m stroke ladder + SS

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04/26/20 30000m 2:14:37.0 2:14.6

30K @ 2:15

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04/25/20 5x5:00/1:00r 6,004m 2:04.9

5x5m @180w sweet spot

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04/25/20 2:37 606m 2:09.9

warmup

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04/24/20 23x0:30/0:30r 3,080m 1:52.0

30sx20 intervals

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04/23/20 15000m 1:09:57.1 2:19.9

15K steady

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