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Jim McDonnell

Log

Date Workout Score Ave Comments Action
04/20/24 1:00:00.0 10,915m 2:44.9

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

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

2x15:00 3:0 R

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

Warmup 2k

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

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

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

Part of 8x500
First 500
31 S/M

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04/16/24 16:55.1 4,000m 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 8:50.5 2,000m 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 6:40.0 1,618m 2:03.6

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

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04/15/24 6:40.0 1,600m 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 9:21.9 2,000m 2:20.4

Warmup’s

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

2x20 3r

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

2x20 3r

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

Warmup

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

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

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

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04/08/24 9:38.0 2,000m 2:24.5 View workout
04/06/24 48:29.1 10,000m 2:25.4 View workout
04/06/24 10:03.0 3,060m 1:38.5 View workout
04/03/24 45:00.0 8,893m 2:31.8 View workout
04/03/24 15:00.0 2,971m 2:31.4 View workout
04/02/24 35:00.0 6,000m 2:55.0

1) 2k warmup; 9:46
2) 8x500 meters; rest until BP less than 100
3) fastest split: 2:04.5
4) slowest split: 2:08.6
5) aver…

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03/28/24 49:57.2 10,000m 2:29.8 View workout
03/22/24 1:00:00.0 12,114m 2:28.5 View workout
03/20/24 45:00.0 9,470m 2:22.5

1k warmup
2x20 minute sessions; 3 min rest; pace approx 2:21

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