Jim McDonnell

Log

Date Distance Time Pace Comments Action
04/21/24 3,500m 14:53.0 2:07.5

Pyramid 207.5 29s/m
250, 1:30r; 500, 3:00r; 750, 4:30r; 1000, 6:00r; 750, 4:30r; 500, 3:00r; 250
Fastest split: 250@ 1:59.8

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04/21/24 2,000m 9:51.0 2:27.7

Warmup 2k
2:27.7 22s/m

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04/20/24 10,915m 1:00:00.0 2:44.9

3x20 1:30 r 20 r/m
Steady state workout

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04/18/24 6,288m 30:00.0 2:23.1

2x15:00 3:0 R

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04/18/24 2,000m 10:10.9 2:32.7

Warmup 2k

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04/17/24 10,934m 1:00:00.0 2:44.6

Steady state session
3x20 3R
2:44.6 20 s/m

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04/16/24 500m 2:01.0 2:01.0

Part of 8x500
First 500
31 S/M

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04/16/24 4,000m 16:55.1 2:06.8

8x500 1:30 R 31 pace
2:01.0 lowest split
2:06.8 avg split 29 avg pace
2:10.3 last split; blew up

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04/16/24 2,000m 8:50.5 2:12.6

1) 2:14.9; S/M 24
2) 2:14.4; S/M 23
3) 2:12.5; S/M 23
4) 2:08.7; S/M 27
AVG 2:12.6 S/M 24

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04/15/24 1,618m 6:40.0 2:03.6

2:03.6 per 500 meters
10x40 sec 20 R
29 stroke average

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04/15/24 1,600m 6:40.0 2:05.0

2:05.0 per 500 meters
10/40 sec 20 sec rest
29 stroke average

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04/15/24 2,000m 9:21.9 2:20.4

Warmup’s

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04/14/24 3,883m 20:00.0 2:34.5 View workout
04/14/24 7,796m 40:00.0 2:33.9

2x20 3r

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04/11/24 8,085m 40:00.0 2:28.4

2x20 3r

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04/11/24 2,000m 10:12.2 2:33.0

Warmup

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04/10/24 11,588m 1:00:00.0 2:35.3

3x20 1:30 rest
1) 3883 2:34.4 21
2) 3879 2:34.6 22
3) 3824 2:36.9 22

View workout
04/09/24 4,000m 20:00.0 2:30.0

Approx 2:17 per 500 meter interval; 1.5 min rest

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04/08/24 2,000m 9:38.0 2:24.5 View workout
04/06/24 10,000m 48:29.1 2:25.4 View workout