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Ronnie Brown

Log

Date Distance Time Pace Comments Action
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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12/03/21 7,470m 31:40.0 2:07.1

10x1:40@<1:50/500, :20 easy

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12/02/21 14,187m 1:00:00.0 2:06.8

60:00. Playing around with paces. 19:40 5k in there.

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12/01/21 5,000m 21:48.0 2:10.8

After work 5k. Experimenting with low stroke rate.

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12/01/21 6,623m 27:00.0 2:02.3

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

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11/30/21 5,000m 22:15.9 2:13.5 View workout
11/30/21 10,000m 40:39.2 2:01.9

4x1500 @ <1:55/500. 2k wu&cd

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11/29/21 6,745m 30:00.0 2:13.4

30:00 after work

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11/29/21 10,397m 45:00.0 2:09.8

45:00 before work

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11/28/21 20,000m 1:27:13.0 2:10.8

Long Day 20k

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11/27/21 15,690m 1:05:00.0 2:04.2

65:00. 5:00 @ 2:12ish/500, 5:00 @ 2:00ish/500.

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11/26/21 6,496m 30:00.0 2:18.5

30:00 before work

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11/25/21 14,242m 1:00:00.0 2:06.3

60:00. 1:00<1:45/500, every 5:00.

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11/24/21 14,054m 1:00:00.0 2:08.0

60:00 before work

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11/23/21 5,000m 22:59.9 2:17.9

5k

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11/23/21 13,629m 1:00:00.0 2:12.0

60:00

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11/22/21 5,000m 22:51.9 2:17.1

5000

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11/22/21 13,447m 1:00:06.4 2:14.0

60:00 steady state

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11/21/21 2,000m 7:10.7 1:47.6 View workout
11/21/21 907m 3:41.1 2:01.8 View workout