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Evan Williams

Log

Date Distance Time Pace Comments Action
11/21/20 3,500m 13:21.2 1:54.4

Pete Plan: Wk10-S5
Target: First 6 at 1:55@30 and last one 1:53@30

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11/20/20 8,000m 33:29.1 2:05.5

Pete Plan: Wk10-S4
Target: first 6 at 2:06@22; then 2:05@23 & 2:04@24

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11/19/20 8,000m 33:29.2 2:05.5

Pete Plan: Wk10-S3
8000m
Target: 6x2:06@22, 2:05@23 & 2:04@24

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11/17/20 6,000m 24:19.8 2:01.6

Pete Plan: Wk10-S2
Target: 2:02@24 for first two then 2:01@24 for last one.

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11/16/20 9,500m 39:51.4 2:05.8

Pete Plan: Wk10-S1
Target 2:06@22 (couldn't manage to keep the pace down). Also reduced DF to see if helps with elbow pain.

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11/14/20 4,908m 20:00.0 2:02.2

Pete Plan: Wk9-S5
2x10min/2r
Targets = 2:02 & 2:00 (failed on second!)

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11/13/20 8,000m 33:30.1 2:05.6

Pete Plan: Wk9-S4
8000m
Target 2:06@23 - Negative splitting the last 2 splits.

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11/12/20 8,000m 33:33.8 2:05.8

Pete Plan: Wk9-S3

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11/10/20 3,200m 12:31.1 1:57.3

Pete Plan: Wk9-S2
4x800m/2r
Target: 1:58

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11/09/20 9,000m 37:46.9 2:05.9

Pete Plan: Wk9 - S1
9000m, target 2:06 @ 23

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11/08/20 3,000m 11:46.1 1:57.6

Pete Plan: Wk8-S5
3 x 1000m / 3:00r (Target 1:58)

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11/07/20 1,000m 3:56.5 1:58.2

Aborted!
Attempted 3 x 1000m @ 01:55 - but couldn't manage it / not feeling it...

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11/06/20 5,999m 25:00.0 2:05.0

Pete Plan: Wk8-S4
Target 2:04@23
Didn't feel on it today... but improved as went on.

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11/05/20 8,000m 33:27.2 2:05.4

Pete Plan: Wk8-S3
Target: 2:07 first 2k then speed up by 1 sec each 2k

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11/03/20 6,000m 24:21.1 2:01.7

Pete Plan: Wk8-S2
4x1500m/3r
(Target = 2:02@24 - couldn't keep the rate down enough :-(

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11/02/20 8,500m 36:02.2 2:07.1

Pete Plan: Wk8-S1
Target 2:08@23

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10/31/20 4,500m 18:32.1 2:03.5

Pete Plan: Wk7-S5

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10/30/20 6,000m 25:08.6 2:05.7

Pete Plan: Wk7-S4

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10/29/20 8,000m 34:03.2 2:07.7

Pete Plan: Wk3-S2
repeat after week off in Lakes

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10/27/20 3,500m 13:30.3 1:55.7

Pete Plan: Wk7-S2
7x500\2r
(re-doing after week away in lakes)

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