Ronnie Brown

Log

Date Distance Time Pace Comments Action
12/21/21 7,375m 29:20.0 1:59.3

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

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12/20/21 5,000m 22:26.3 2:14.6

5k after after

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12/20/21 8,733m 40:00.0 2:17.4

40:00 before work

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12/19/21 21,732m 1:30:00.0 2:04.2

Long day, with some pace

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12/18/21 14,198m 1:00:00.0 2:06.7

60:00. 5:00 @ <2:15/500, 5:00 @ <2:00/500 w/SPM <22 SPM.

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12/17/21 8,904m 35:00.0 1:57.9

The hardest; pyramid from 1:00, up to 5:00, and back down to 1:00. 2:00 easy between.

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12/16/21 10,155m 40:05.0 1:58.4

6x5:00 @ <1:55/500, 2:00 easy

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12/15/21 9,291m 40:00.0 2:09.1

40:00

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12/14/21 5,000m 23:58.9 2:23.8

5k

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12/14/21 7,032m 28:00.0 1:59.4

12x1:00 @ <1:45/500, 1:00 off.

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12/13/21 6,217m 30:00.0 2:24.7

Easy 30:00 after work

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12/13/21 6,640m 30:00.0 2:15.5

30:00 before work. Some lingering fatigue following yesterday’s effort

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12/12/21 21,785m 1:30:00.0 2:03.9

Long day 90:00. 1/2 marathon+

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12/11/21 8,149m 32:20.0 1:59.0

Short rest intervals. That shit is no joke! (I still miss the fuck out of running though😢). 10x1:40 @ <1:50/500, :20 easy.

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12/10/21 7,073m 30:00.0 2:07.2

Quick 30:00. Work is cramping my style

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12/09/21 10,148m 40:05.0 1:58.4

6x5:00 @ <1:55/500, 2:00 easy

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12/07/21 6,622m 27:00.0 2:02.3

12x1:00 @ <1:45/500, 1:00 easy.

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12/06/21 11,514m 50:00.0 2:10.2

50:00 steady state

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12/05/21 21,026m 1:30:00.0 2:08.4

90:00 along day. 80:00 @ 2:10/500, final 10:00 @ 2:00/500.

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12/04/21 9,544m 37:00.0 1:56.3

Pyramid; 1:00, up to 5:00, and back down w/2:00 between intervals. All @ <1:50/500m.

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