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Richard Galbraith

Log

Date Distance Time Pace Comments Action
10/25/06 10,000m 38:37.2 1:55.8

VO2MAX 2 (2k@1:48/3k@2:05). Quite hard, but easier than I thought.

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10/24/06 15,000m 59:33.2 1:59.1

3 * 5k (2:07 + 1:53 + 2:00). Easier than I thought. 15k in less than an hour:) HR reasonable (fan was close??)

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10/23/06 10,000m 40:01.6 2:00.0

Quite easy. 3*(1k@1:48/2k@2:07).

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10/21/06 30,000m 2:06:52.5 2:06.8

30k GE. Quite Hard. HR lower than expected and <150 until 27k. Hands sore. Bum sore at 25k+. 1882kcal.

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10/20/06 17,000m 1:08:43.6 2:01.2

12k LT 2 * (2k@MP/2k@10kP/2k@HMP) good. All in target. Extra 5k bad. Sore.

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10/18/06 20,000m 1:24:24.7 2:06.6

20k. Schedule was 5k, but finished work early. HR higher than last 25k or 20k, but pace was 2:07/500...

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10/17/06 1,000m 4:13.4 2:06.7

Warmup for 10k VO2Max below.

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10/17/06 10,000m 39:42.1 1:59.1

VO2Max 2*(2k@1:50/3k@2:07). Managed this quite easily. HR low for first 2k, and dropped to < 140 for 3k.

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10/17/06 5,000m 21:09.4 2:06.9

5k Lunchtime row. 2 Rows per day is too much I think.

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10/16/06 12,000m 47:50.1 1:59.5

First LT workout. 3 * 4k (@MP/@10k/@HMP). Quite hard, but managed ok.

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10/16/06 5,000m 19:34.8 1:57.4

5k Lunchtime workout. Reasonable. Manual splits entered

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10/15/06 4,589m 21:41.1 2:21.7

No energy, although HR was ok. Could have managed 15k easily, but wanted to talk to Sabine at airport.

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10/14/06 5,000m 20:28.9 2:02.8

Supposed to be MP but PC was being weird, so lost time. Just blasted last 1k. Not done enough mts this week.

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10/13/06 10,000m 41:12.7 2:03.6

Strength 3* (6*10). Quite hard. 6:15am start. Time average.

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10/11/06 1,000m 4:14.8 2:07.4

Warm up for 10k below.

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10/11/06 10,000m 39:08.9 1:57.4

VO2Max (2k/3k). PB for 10k. HR quite high, but recovery good. 1st 2k 7:11.5, 2nd 2k 7:18.5.

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10/10/06 4,000m 14:45.3 1:50.6

GE 4k. Proud of me, as beat John Tate's 14:50min time of about 3 years ago that I never though I would.

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10/09/06 11,000m 44:38.4 2:01.7

Strength 2 * (10 * 10). Not too bad.

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10/06/06 25,000m 1:45:51.8 2:07.0

Quite Hard. HR reasonable. Numb bum after about 18k. 18k - 25k hard.

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10/05/06 16,000m 1:06:17.9 2:04.3

Felt good but tiring. Burned about 1100kcal. 16k strength 3 * (10 * 10).

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