Chris Gregory

Log

Date Distance Time Pace Comments Action
11/16/14 3,108m 10:56.9 1:45.6

CTC.. Variable intervals 26spm

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10/20/14 500m 2:00.0 2:00.0

24spm warm down

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10/20/14 616m 2:00.0 1:37.4

140 DF all out (25spm)

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10/20/14 2,635m 10:00.0 1:53.8

10 x 1 r1 14spm OCD - 258 to 271m 180DF

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10/20/14 500m 2:05.0 2:05.0

warm up 20spm

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10/17/14 1,217m 5:00.0 2:03.2

Warm down 20spm

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10/17/14 1,309m 4:30.0 1:43.1

9 x 30 r30 at 20spm (141m up to 149m)
Drag 10

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10/17/14 2,000m 7:44.7 1:56.1

4 x 500 r1 21spm

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10/17/14 1,124m 4:31.4 2:00.7

20spm

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10/17/14 512m 2:00.1 1:57.2

20spm

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10/17/14 638m 2:00.1 1:34.1

4 x 30 sec

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10/14/14 1,000m 4:05.1 2:02.5

warm up 750 at 24 spm and 250 at 20spm

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10/14/14 3,250m 11:10.6 1:43.1

ctc

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10/12/14 2,500m 10:00.1 2:00.0

sprint & slow 250 intervals.

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10/09/14 750m 3:08.5 2:05.6

warm down

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10/09/14 1,000m 4:10.1 2:05.0

warm up

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10/09/14 3,250m 11:21.6 1:44.8

ctc 28spm
1000, 750, 500,250,750

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10/08/14 501m 2:00.8 2:00.5

18spm

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10/08/14 6,000m 22:59.8 1:54.9

24spm with energy left over....

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10/01/14 1,008m 3:59.3 1:58.7

Warm up & warm down (approx 2 x 500)

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