Ronnie Brown

Log

Date Distance Time Pace Comments Action
07/12/22 5,000m 22:47.6 2:16.7

Post work 5k. Getting those two-a-days back in

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07/12/22 9,692m 41:40.0 2:08.9

Short rest intervals. 20:00 w/u, 10x1:40 hard, :20 easy.

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07/11/22 5,000m 22:39.3 2:15.9

Post work 5k

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07/11/22 10,173m 45:00.0 2:12.7

Easy 45

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07/10/22 18,686m 1:20:00.0 2:08.4

80:00 moderate. Long day.

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07/09/22 10,000m 42:20.1 2:07.0 View workout
07/08/22 11,288m 45:00.0 1:59.5

7x5:00 @ <1:55, w/2:00 easy. Tough morning 😥😥

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07/07/22 5,452m 25:05.9 2:18.1

Post work 25:00

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07/07/22 10,198m 45:00.0 2:12.3

45:00 before work

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07/06/22 5,010m 22:33.3 2:15.0

After work 5k

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07/06/22 9,234m 40:00.0 2:09.9

20:00 w/u, 10x1:00 @ <1:50, 1:00 easy.

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07/05/22 5,000m 21:54.6 2:11.4

5k

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07/05/22 5,000m 22:03.6 2:12.3

5k

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07/04/22 10,535m 45:00.0 2:08.1

45:00, working on low stroke rate.

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07/03/22 17,352m 1:20:00.0 2:18.3

80:00

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07/02/22 6,559m 30:06.1 2:17.6

30:00ish

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07/01/22 7,077m 28:00.0 1:58.6

Goal 6x3:00 @<1:50/500. Eyes bigger than my balls on this one. Hit the mark on 4/6, and fell to pieces during final rep. Try again…

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06/30/22 14,178m 1:00:00.0 2:06.9

60:00 a bit aggressive @ 2:07/500 for the duration

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06/28/22 13,626m 55:00.0 2:01.0

10:00 w/u, 4x10:00 progressive @<1:57/500, 2:00 easy, 5:00 c/d

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06/27/22 13,130m 1:00:00.0 2:17.0

60:00 leisurely

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