Nathan Waddell

Log

Date Distance Time Pace Comments Action
01/14/23 7,205m 30:00.0 2:04.9

3 x 10:00/2:30r
160bpm
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01/11/23 7,784m 30:00.0 1:55.6

Precomp Erg 3
10:00 @ 18spm @ easy
5 x 1:00/2:00r
X 2
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01/09/23 15,000m 1:08:31.1 2:17.0

15000m
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01/07/23 4,965m 18:00.0 1:48.7

Precomp Erg 2
6 x 3:00 (22/24/26)
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01/05/23 8,000m 30:08.6 1:53.0

Precomp Erg 1
4 x 2000m / 5:00r
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01/04/23 20,230m 1:31:16.6 2:15.3

10 x 2023
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01/02/23 4,000m 14:05.5 1:45.6

4 x 1000m/6:00r
(500/250/250)

28/30/32+
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12/28/22 13,179m 1:00:00.0 2:16.5

3 x 20 (17 UT2, 3 UT1) / 2:00r
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12/26/22 1,016m 3:00.0 1:28.5

Ergo 6
6 x 0:30 / 2:00r

3 x 5:00 @ 24 @ 1:50 or lower / 2:00r

6 x 0:30/2:00r
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12/26/22 5,005m 18:00.0 1:47.8

Ergo 6
6 x 0:30 / 2:00r

3 x 5:00 @ 24 @ 1:50 or lower / 2:00r

6 x 0:30/2:00r
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12/24/22 16,041m 1:15:04.6 2:20.4

2 x 45:00/2:00 UT2
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12/22/22 1,000m 3:19.9 1:39.9

1000m
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12/22/22 1,000m 3:17.3 1:38.6

1000m
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12/21/22 1,000m 3:14.9 1:37.4

1000m
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12/19/22 12,000m 50:22.8 2:05.9

6 x 2000 UT1/2
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12/15/22 2,938m 12:00.0 2:02.5

Ergo 5
6:00 warm up 2:00/2:00/2:00

10 x 2:00/0:30r @ 24spm @ 1:40

4 x 0:30/2:00r @ 28spm @1:30
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12/15/22 2,831m 10:00.0 1:45.9

Ergo 5
6:00 warm up 2:00/2:00/2:00

10 x 2:00/0:30r @ 24spm @ 1:40

4 x 0:30/2:00r @ 28spm @1:30
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12/15/22 264m 1:16.2 2:24.3

Ergo 5
6:00 warm up 2:00/2:00/2:00

10 x 2:00/0:30r @ 24spm @ 1:40

4 x 0:30/2:00r @ 28spm @1:30
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12/14/22 16,000m 1:11:30.5 2:14.0

4 x 4000m
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12/12/22 8,814m 34:30.0 1:57.4

Ergo 4
8 x 4:00/1:00r @ 24spm @ 2:00/500m

5 x 0:30/1:30r
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