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Log

Date Workout Score Ave Comments Action
01/23/21 36:00.0 8,193m 2:11.8

4 X 6’ with 3’ gentle between.

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01/22/21 10:00.0 1,904m 2:37.5

Warm down

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01/22/21 30:17.8 7,068m 2:08.5

3 x 2k with 2’ gentle between

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01/21/21 15:00.0 2,975m 2:31.2

Warm down

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01/21/21 31:59.9 7,346m 2:10.6

4 X 1500m with 2’ gentle between

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01/20/21 48:22.2 12,967m 1:51.9

8k plus 2K plus 10’ warm down

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01/18/21 5:00.0 897m 2:47.2

Cool down

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01/18/21 29:05.6 6,643m 2:11.3

10 X 500m with 1’ gentle between.

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01/16/21 1:06:15.5 14,228m 2:19.7

6 X 2000m with complicated rate changes and 2’ gentle between.

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01/14/21 1:00:00.0 13,586m 2:12.4

4 X 12’ with 3’ gentle between.

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01/12/21 5:00.0 1,101m 2:16.2

Cool down

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01/12/21 30:00.0 7,430m 2:01.1

Vs pace boat

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01/11/21 50:40.2 11,721m 2:09.6

10 X 1000m with 1’ rest between each.

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01/10/21 45:05.0 9,825m 2:17.6

40’ with 2’ pace change: 22/24/26/24/22
5’ cool down

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01/08/21 40:00.0 8,958m 2:13.9

5 X 5’ with 3’ gentle after each

 View workout
01/05/21 30:00.0 7,081m 2:07.1

5’ warm up
5 X 3’ with 1’ gentle after each
5’ cool down

 View workout
01/04/21 1:05:22.0 14,411m 2:16.0

1 hour with alternate 5’ at 22 and 26 spm. 5’ cooldown at end

 View workout
01/02/21 1:18:27.2 17,687m 2:13.0

2 X 8k with 5’ gentle after each

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12/30/20 50:00.0 11,032m 2:15.9

2 X 21’ with complicated variation in spm. 4’ gentle after each

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12/28/20 4:36.5 1,018m 2:15.8

1 K cooldown

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12/28/20 31:25.6 7,045m 2:13.8

3 X 2K with 2’ gentle between

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12/24/20 36:00.0 8,119m 2:13.0

4 X 6’ with 3’ gentle between.

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12/22/20 33:28.2 7,783m 2:09.0

3 X 2k with 3’ gentle between

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12/21/20 36:00.0 7,731m 2:19.6

6 X 3’ with 3’ gentle between.

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12/16/20 50:47.7 11,176m 2:16.3

3 X 3000 with 4’ rest between

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