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Jason Lewis

Log

Date Distance Time Pace Comments Action
06/15/20 12,000m 47:04.1 1:57.6

2x 6k. @22 & @20 spm

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06/09/20 5,115m 18:00.0 1:45.5

6x 3min @26, r3

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06/09/20 2,816m 12:04.1 2:08.5

W/U

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06/06/20 12,018m 48:11.6 2:00.3

2x6k r4min. hr targets: 150bpm &140bpm

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06/04/20 12,301m 48:00.0 1:57.0

4x12min (20/24/22/26spm for 5/1/5/1min in first interval. increasing higher rate and lowering lower rate by 1 min in each subsequent int…

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06/01/20 8,000m 30:24.9 1:54.0

11min pres.pyramid w/u. 4x 2k (increasing rates: 1k @22, 500m @24, 250 @26, 250m @28). 15min core.

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05/25/20 7,600m 30:01.8 1:58.5

10min w/u. 5k decending rates 1k @26, 24, 22, 20, 18). 10 core.

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05/22/20 10,066m 40:00.0 1:59.2

progressions 5min @18, 20, 22, 24

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05/17/20 14,775m 1:00:00.0 2:01.8 View workout
05/14/20 9,000m 33:26.7 1:51.4 View workout
05/12/20 10,212m 41:04.9 2:00.6 View workout
05/09/20 10,000m 39:10.5 1:57.5 View workout
05/05/20 1,032m 5:04.0 2:27.2 View workout
05/05/20 4,000m 13:43.7 1:42.9 View workout
05/05/20 2,642m 11:02.8 2:05.4 View workout
05/01/20 15,068m 1:00:00.0 1:59.4 View workout
04/28/20 6,429m 24:00.0 1:51.9 View workout
04/22/20 1,175m 5:18.0 2:15.3 View workout