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Gary Smith

Log

Date Workout Score Ave Comments Action
02/09/23 45:00 10,654m 2:06.7

30min steady at 2:05.2 pace (includimg 2 x 1min sprints in 1st 10min), last 15min ramped down pace and SR to maintain HR @ 165-ish. (Comi…

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02/09/23 5:00 1,120m 2:13.9

Warmup

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02/07/23 1:09 265m 2:11.5 View workout
02/07/23 5:00 1,093m 2:17.2

Warmup, low back a little sore, switched to bike (see below)

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02/07/23 45:00.0 23,160m 1:56.5

Edge upright. HR 160+ for 22min

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02/06/23 5:06 1,093m 2:20.3

row-out, trying to find my form

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02/06/23 2:36 537m 2:25.4

cool-down

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02/06/23 10x3:00/r 7,066m 2:07.3

90/60/30 x 10. Overall slower than last time (20Jan, avg pace 2:06.0 and 7,142m total), but good, strong 30sec sprints.

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02/06/23 5:00 1,086m 2:18.1

warmup

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02/04/23 6:21 1,318m 2:24.5

Cool down

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02/04/23 30:00 7,293m 2:03.4

6 x intervals of: 4min @ 22-24spm, plus 1min sprint 29-30spm. Improvement over 2:03.9 avg pace (thru 30min) on 18Jan

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02/04/23 5:00 1,098m 2:16.6

Warmup

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02/02/23 7:07 1,526m 2:20.0

Cooldown

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02/02/23 30:00 7,193m 2:05.1

Steady 22spm (a TN winter workout)

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02/02/23 5:00 1,114m 2:14.6

Warmup

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02/02/23 1609m

Elliptical warmup

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02/01/23 5:04 1,040m 2:26.2

Cool-down

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02/01/23 45:00 10,353m 2:10.3

15min each @ 18/16/18spm
DF=133

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02/01/23 5:00 1,086m 2:18.1

Warmup

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01/31/23 9:04 2,020m 2:14.7

Cool down

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01/31/23 525m 2:06.9 2:00.8

Aborted 3rd 1k race piece, ran out of gas.

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01/31/23 1000m 3:53.0 1:56.5

Race piece, 5min rest from previous

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01/31/23 1000m 3:51.0 1:55.5

Race piece. Good improvement over previous on 06Jan, 3:55.3
Compare w a year ago (02/04/22): 3:42.9 , avg splits: 1:51.4

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01/31/23 5:00 1,102m 2:16.1

warmup

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01/30/23 5:02 1,015m 2:28.9

cool down

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