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Ronnie Brown

Log

Date Distance Time Pace Comments Action
03/09/22 5,270m 22:08.6 2:06.0

3x1k progressive from 2:00/500, 1:55/500, 1:50/500.

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03/08/22 5,000m 22:29.1 2:14.9

5k

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03/07/22 10,160m 45:05.6 2:13.1

45ish

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03/06/22 13,899m 59:31.5 2:08.4

35:00 easy, 5k <2:00/500, 5:00 c/d

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03/05/22 4,518m 17:00.0 1:52.8

12x1:00 @ <1:50/500 and below, 1:00 easy. Not as sharp as I was several months ago. But I can still go to the well when needed 💪🏾

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03/05/22 597m 2:48.8 2:21.3 View workout
03/03/22 5,380m 22:06.1 2:03.2

5ish k

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03/02/22 5,685m 25:07.4 2:12.5

25:00. Time crunch…what’s new

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03/01/22 6,673m 26:40.0 1:59.8

Short rest intervals; 10x1:40 @ 1:51ish/500, :20 easy

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03/01/22 81m 0:31.8 3:16.2 View workout
02/28/22 8,807m 40:05.6 2:16.5

40:00

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02/27/22 15,103m 1:04:11.5 2:07.5

10k @ 2:11/500, 2x2k @ <2:00/500.

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02/26/22 6,376m 30:00.0 2:21.1

Dirtay thirtay

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02/25/22 5,186m 22:05.5 2:07.7

5k speed play

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02/24/22 7,177m 30:00.0 2:05.4

30:00

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02/23/22 5,000m 20:27.5 2:02.7

5k

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02/22/22 5,000m 20:27.2 2:02.7

5k with some speed play mixed in

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02/21/22 7,267m 30:00.0 2:03.8 View workout
02/20/22 8,474m 33:00.0 1:56.8

Ladder from 1:00, up to 5:00 and back down. All reps sub 1:55/500m. Really struggled on the way back down, and it was awesome.

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02/17/22 5,000m 22:55.6 2:17.5

5k

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