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Log

Date Distance Time Pace Comments Action
11/19/20 7,000m 29:19.8 2:05.7 View workout
11/18/20 8,000m 36:00.0 2:15.0

1,2,3,4,3,2,1 min & 6 x 1 min interval. 1,2,3,2,1 min & 4 x 1 min interval

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11/17/20 8,000m 33:30.3 2:05.6 View workout
11/16/20 9,000m 38:40.6 2:08.9

2, 3, 4, 5, 4, 3, 2 (5863m))
6 x 2 min interval row (2185m)
Warm down round up (952m @ 3:40:6)

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11/15/20 3,000m 11:47.7 1:57.9 View workout
11/14/20 5,000m 19:57.9 1:59.7 View workout
11/13/20 8,000m 32:32.5 2:02.0

6km, 1km, 2 x 500m

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11/12/20 8,000m 32:35.5 2:02.2

Relax 7km & 2 x 500m sprint

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11/11/20 8,000m 33:34.9 2:05.9

3km, 2km, 1km, 500m (25:56:6)
3 x 2 mins interval row (1082m)
418m round up (1:38:3)

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11/10/20 7,000m 28:56.4 2:04.0

5km, 1km, 2 x 500m

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11/09/20 7,000m 29:48.0 2:07.7

22 SPM, 24,, 26, 28, 26, 24, 22

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11/07/20 5,000m 20:20.4 2:02.0 View workout
11/06/20 1,000m 3:51.0 1:55.5

2 x 500m 1 min rest

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11/06/20 7,000m 29:10.3 2:05.0 View workout
11/05/20 9,000m 39:19.2 2:11.0

2, 3, 4, 5, 4, 3, 2 min (5817m) pyramid row & 6 x 2 min interval row (2161m). Warm down round up (1022m)

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11/04/20 7,000m 29:25.9 2:06.1 View workout
11/03/20 7,000m 29:41.8 2:07.2

2km, 1.5km, 1km, 500m
4 x 2 min interval row
Warm down round up 470m

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11/02/20 7,000m 29:54.4 2:08.1 View workout
10/31/20 1,500m 7:42.7 2:34.2

3 x 2 min interval and warm down round up

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10/31/20 7,500m 30:27.8 2:01.8

4km, 2km, 1km, 500m & 2 min int x 3

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