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Log

Date Workout Score Ave Comments Action
12/14/21 30:00 6,993m 2:08.7

10min @ 1k pace + 15sec
10min @ 1k pace + 20sec
10min @ 1k pace + 15sec
(after leg-day workout)

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12/14/21 1000m 4:51.5 2:25.7

warm-up

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12/13/21 2:52 511m 2:48.3

cool-down

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12/13/21 15:07 3,595m 2:06.2

90/60/30 x 5 (Pt. 2)

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12/13/21 15:00 3,601m 2:04.9

90/60/30 x 5 (Pt. 1)

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12/13/21 1000m 5:09.4 2:34.7

warm-up

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12/11/21 16:04 3,786m 2:07.3

24spm tgt (TN directed)

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12/11/21 30:06 6,634m 2:16.1

18spm target (TN directed)

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12/11/21 1:58 245m 4:02.2

warmup

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12/10/21 5:18 1,016m 2:36.5

cool-down

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12/10/21 5000m 21:25.4 2:08.5

aiming for 18spm, as per TN recommended workout, but holding 19. Slower than yesterday.

 View workout
12/10/21 1000m 4:51.1 2:25.5

warm-up, pick drill

 View workout
12/09/21 5:19 1,023m 2:36.2

Cool down

 View workout
12/09/21 5000m 21:19.6 2:07.9

18spm per TN workout schedule (after arm-day weights)

 View workout
12/09/21 1000m 4:49.5 2:24.7

Warmup, pick drill

 View workout
12/08/21 2:47 516m 2:42.0

warm-down

 View workout
12/08/21 30:00 6,970m 2:09.1

10min @ 1k-pace+15=2:08
10min @ 1k-pace+20=2:13
10min @ 1k-pace+15=2:08
Afterward, felt pain/strain in left shldr blade, high…

 View workout
12/08/21 1000m 4:59.7 2:29.8

warmup

 View workout
12/07/21 7:57 1,513m 2:37.7

cool-down, HR down from 168 to 145

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12/07/21 10000m 43:15.7 2:09.7

2:10 splits = 1k-race-pace (1:54) plus 16sec (confirmed that I can do 2:10 splits at 21spm "all day"). After hard leg weights w…

 View workout
12/07/21 1000m 4:41.7 2:20.8

warmup, pick drill

 View workout
12/06/21 2:51 516m 2:46.1

warmdown (8800m total for workout)

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12/06/21 15:00 3,621m 2:04.2

90/60/30 intervals x 5 (part 2)

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12/06/21 15:00 3,663m 2:02.8

90/60/30 intervals x 5 (part 1). Fastest pt. 1 to date.

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12/06/21 1000m 4:50.0 2:25.0

warmup, pick drill

 View workout