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Ed Connell

Log

Date Distance Time Pace Comments Action
01/25/23 1,412m 6:00.0 2:07.4

6 min aggressive castle

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01/25/23 1,960m 8:00.0 2:02.4

8 mins 22-30 pyramid

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01/25/23 988m 5:05.3 2:34.5

warmup

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01/23/23 3,950m 15:00.0 1:53.9

1 on, 45 off x 15

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01/23/23 1,073m 5:26.1 2:31.9

Warmup

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01/20/23 3,091m 15:00.0 2:25.5

15 mins easy

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01/20/23 2,000m 7:52.9 1:58.2

500m intervals

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01/20/23 2,500m 9:34.9 1:54.9

500m intervals

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01/16/23 5,596m 24:07.1 2:09.2

18-28 climb
22-18 Castle Fan 10
24-20 castle fan 6
20-30 climb

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01/04/23 562m 2:00.0 1:46.7

30/30 open rate
Didn’t save right? Was 141m, 141m, 140m, 141m.

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01/04/23 1,606m 7:00.0 2:10.7

Fan 10. 1-18 :45-28

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01/04/23 2,864m 12:06.0 2:06.7

18-28-18 pyramid

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01/04/23 1,571m 7:41.8 2:26.9 View workout
12/23/22 3,000m 11:21.6 1:53.6 View workout
12/23/22 646m 3:07.4 2:25.0 View workout
12/23/22 2,000m 8:21.6 2:05.4 View workout
12/21/22 2,000m 7:33.5 1:53.3 View workout
12/21/22 3,092m 13:57.5 2:15.4 View workout
12/19/22 3,791m 14:37.1 1:55.6

34-40 spm progressively shorter intervals and rests x5

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12/19/22 1,250m 5:54.8 2:21.9

warmup

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