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William Konarzewski

Log

Date Workout Score Ave Comments Action
06/05/09 42:40.0 10,000m 2:08.0

fri @ 15 spm DF 117

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06/04/09 16:00.0 4,000m 2:00.0

thus recovery metres

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06/04/09 16:00.0 4,000m 2:00.0

thus (no wt) 4x1K @ 30 spm DF 125 av 1:41.6 (1:42.1, 1:41.8, 1:41.5, 1:41.2) fewer recovery metres today

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06/04/09 41:58.0 10,000m 2:05.9

thus @ 15 spm DF 117

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06/03/09 38:56.8 10,000m 1:56.8

wed 11.00 heavy legs @ DF 125 @ 25 spm

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06/03/09 43:20.0 10,500m 2:03.8

wed 87.7 3x2k av 1:46.7 (7:06, 7:05, 7:08) + 4500 recovery DF 125

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06/03/09 43:20.0 10,000m 2:10.0

wed @ 15 spm DF 110

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06/02/09 1:10:35.1 18,000m 1:57.6

tues @ 25.2 spm DF 110

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06/02/09 47:55.0 12,000m 1:59.7

tues 87.9 @ 19.8 spm DF 120

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06/02/09 42:41.0 10,000m 2:08.0

tues @ 15 spm DF 110

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06/01/09 26:00.0 6,100m 2:07.8

mon recovery metres 5100 + warm down 1K 3:59

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06/01/09 16:00.0 4,000m 2:00.0

mon 89.1 8x500 3:20R (1:41.1-1:39.6) DF 130 @ 29.5 spm

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06/01/09 42:19.0 10,000m 2:06.9

mon @ 15 SPM DF 110

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05/30/09 4:15.0 1,000m 2:07.5

sat warm down

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05/30/09 16:35.0 4,000m 2:04.3

sat pre race warm up @ 16 spm DF 125

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05/30/09 16:08.0 4,000m 2:01.0

sat warm up @ 15 spm 2x2k 8:08 @ DF 125, 7:59 DF 115 early morning

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05/29/09 17:45.5 5,000m 1:46.5

sat Farnborough (see blog for details)

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05/28/09 41:21.4 10,000m 2:04.0

thus 88.5 @ 15 spm DF down to 115

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05/28/09 42:35.0 10,000m 2:07.7

thus @ 15 spm DF 120 at home

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05/27/09 42:01.7 10,000m 2:06.0

wed 11.30 am @ 15 spm DF 120

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05/27/09 18:00.0 4,000m 2:15.0

wed recovery metres 1300 + 2700 warm down @ 2:15

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05/27/09 24:00.0 6,000m 2:00.0

wed 88.5 12x500 1R av 1:42.0 @ 29 spm range 1:41.0-1:42.6 DF 120

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05/27/09 42:21.4 10,000m 2:07.0

wed @ 15 spm DF 120

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05/26/09 1:11:15.5 18,000m 1:58.7

tues 11 am @ 25.6 spm DF 120

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05/26/09 47:54.5 12,000m 1:59.7

tues 88.7 @ 19.6 spm DF down to 120

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