Peter Kemp

Log

Date Distance Time Pace Comments Action
04/20/23 11,342m 51:00.0 2:14.8

3x15min ladders
10K W2S1 18/22/24/22/18 then 2 mins rest x 3.
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04/16/23 11,219m 51:00.0 2:16.3

3x15min ladders
10K W2S1 18/22/24/22/18 then 2 mins rest x 3.
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04/15/23 12,013m 56:00.0 2:19.8

5x10mins 90secs rest
youtu.be/faujjz9E8E0
18/20/18/20/18
Also 10k plan W1S1.

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04/13/23 8,033m 37:00.0 2:18.1

RA 30/30-1
Alternating every 3 mins between 20 & 24sp
m youtu.be/yN4VTVkk_QU

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04/08/23 6,358m 30:00.0 2:21.5

John's 30 minute WR review
30 mins low intensity 20spm.
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04/07/23 7,577m 36:00.0 2:22.5

RA 30/30 Day 10
Low intensity alternating between 18 and 20spm every 2 mins.
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04/06/23 8,735m 40:00.0 2:17.3

RA 30/30 Day9
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04/05/23 8,035m 38:00.0 2:21.8

RA 30/30 Day 8- power strokes
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04/04/23 8,824m 40:00.0 2:15.9

RA 30/30 Day 7 TT
Time trial/ Hard effort for 30 mins
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04/03/23 8,438m 40:00.0 2:22.2

RA 30/30 Day 6
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04/02/23 8,621m 40:00.0 2:19.1

RA 30/30 Day 5
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04/01/23 8,142m 39:00.0 2:23.6

RA 30/30 day 4
Low intensity, alternating between 18 & 20spm every 5mins
youtu.be/SdwW…

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03/31/23 8,188m 39:00.0 2:22.8

RA 30/30 day 3
1 min hard, 2 mins soft X 10 youtu.be/GnhHdi95kGU
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03/30/23 2,118m 10:00.0 2:21.6

10 Min rate ladder warm up
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03/30/23 4,841m 23:00.0 2:22.5

RA 30/30 day 3
1 min hard, 2 mins soft X 10
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03/29/23 7,758m 37:00.0 2:23.0

RA 30/30 #2 30 mins@18spm
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03/28/23 8,015m 37:00.0 2:18.4

RA 30/30-1
Alternating every 3 mins between 20 & 24sp
m youtu.be/yN4VTVkk_QU

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03/26/23 7,962m 37:00.0 2:19.4

RA 30/30-1
youtu.be/yN4VTVkk_QU
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03/23/23 2,070m 10:00.0 2:24.9

10 mins warm up or cool down
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03/23/23 2,170m 10:00.0 2:18.2

10 Min rate ladder warm up
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