Ronnie Brown

Log

Date Distance Time Pace Comments Action
07/27/22 10,202m 45:00.0 2:12.3

45:00 now to work

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07/26/22 7,381m 30:00.0 2:01.9

5x3:00 @<1:52/500(last 2 <1:50), 2:00 easy. Try for all <1:50 next week.

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07/25/22 5,000m 22:10.3 2:13.0

After work 5k

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07/25/22 10,185m 45:00.0 2:12.5

45:00 to start the day

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07/24/22 18,659m 1:20:00.0 2:08.6

Long day, 80:00. Threw in 15:00 @ <2:00 towards the end.

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07/23/22 6,694m 26:40.0 1:59.5

Short rest intervals. 10x1:40 hard, :20 easy. Last 2 @ <1:50/500

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07/22/22 13,352m 1:00:00.0 2:14.8

60:00 moderate

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07/21/22 1,514m 7:06.0 2:20.6

1500 cool down.

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07/21/22 9,033m 35:00.0 1:56.2

6x5:00 on @ <1:55/500, 2:00 off.

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07/20/22 11,141m 50:00.0 2:14.6

50:00 easy to start the day

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07/19/22 5,000m 22:53.6 2:17.3

After work 5k

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07/19/22 8,690m 35:00.0 2:00.8

10x2:00 hard, 1:00 easy. Now work.

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07/18/22 5,000m 22:45.6 2:16.5

After work 5000

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07/18/22 10,168m 45:00.0 2:12.7

Getting ready for work; 45:00

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07/17/22 19,028m 1:20:00.0 2:06.1

Long day, w/aggressive pace; 2:06/500 for the duration. Threw in some 1:00 on/1:00 off at the end.

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07/16/22 13,286m 1:00:00.0 2:15.4

60:00 at moderate pace

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07/15/22 10,949m 45:00.0 2:03.2

45:00. Threw in 25:00 @ <2:00/500.

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07/14/22 5,000m 22:51.0 2:17.1

5k after after

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07/14/22 8,285m 33:11.2 2:00.1

4x1500 @ <1:55/500. Had some trouble during number 3, but quickly rallied.

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07/13/22 10,116m 45:00.0 2:13.4

45 before work

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