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William Konarzewski

Log

Date Workout Score Ave Comments Action
05/26/09 43:35.0 10,000m 2:10.7

tues @ 15 spm

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05/25/09 10:00.0 1,797m 2:46.9

mon (actually did 10k @ 45:36 to warm down from 10K but have only claimed 1797 metres to keep total metre count accurate

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05/25/09 30:00.0 8,203m 1:49.7

mon as part of 10k PB below

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05/25/09 36:27.4 10,000m 1:49.3

mon bank hol 88.0 PB @ 29 spm 2k splits 1:50.6, 1:49.5, 1:49.6, 149.4, 1:47.6 DF 125

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05/25/09 42:30.4 10,000m 2:07.5

mon bank hol 0700 @ 15 spm

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05/23/09 42:29.5 10,000m 2:07.4

sat 12.15 @ 15 spm

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05/23/09 1:01:59.0 15,000m 2:03.9

sat 6.30 am @ 19 spm DF 125

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05/22/09 1:11:11.0 18,000m 1:58.6

fri 5 pm @ 25.4 spm

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05/22/09 17:00.0 4,000m 2:07.5

fri recovery 2.5k and warm down 1.5k @ 2:08

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05/22/09 24:00.0 6,000m 2:00.0

fri 87.6 2x3k av 1:46.85 (1;46.8, 1:46.9) needed sprint finish for second in control

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05/22/09 42:52.0 10,000m 2:08.6

fri @ 15 spm

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05/21/09 26:00.0 6,000m 2:10.0

thus recovery metres 5000+ 1k warm down

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05/21/09 16:00.0 4,000m 2:00.0

thus 87.8 4x1k av 1:42.9 (1:43.4, 1:43.2, 1:42.9,1:42.2) tough, sprint finishes

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05/21/09 42:35.0 10,000m 2:07.7

thus @ 15 spm

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05/20/09 22:11.0 6,000m 1:50.9

wed 11.30 @ 28 spm DF 125

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05/20/09 12:00.0 2,600m 2:18.4

wed recovery metres 1600 + 1K wd @ 2.15 pace

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05/20/09 43:08.0 7,500m 2:52.5

wed 88.0 15x500 1R av 1:42.5 neither comfortable nor uncomfortable

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05/20/09 43:08.0 10,000m 2:09.4

wed @ 15 spm

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05/19/09 1:10:00.0 18,025m 1:56.5

wed 11.20 am @ 26, 25, 23, 20, 20 spm av 23 spm DF 125

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05/19/09 43:14.0 10,000m 2:09.7

tues @ 15 spm

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05/19/09 47:48.0 12,000m 1:59.5

tues 88.1 @ 19.2 spm DF 125

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05/18/09 43:10.0 10,000m 2:09.5

mon @ 15 spm

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05/18/09 21:37.2 6,000m 1:48.1

mon 88.9 @ 30 spm last 1200 @ 1.45.3 reasonably comfortable

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05/18/09 17:10.0 4,000m 2:08.7

mon warm down

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05/16/09 7:00.0 1,500m 2:20.0

sat recovery metres

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