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William Konarzewski

Log

Date Workout Score Ave Comments Action
03/26/09 30:00.0 7,207m 2:04.8

thus @ 16 spm

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03/25/09 37:57.5 10,000m 1:53.8

wed 12.20 @ 27 spm (sort of level 3)

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03/25/09 30:00.0 7,500m 2:00.0

wed 86.7 15x500 1R av 1:43.2 @30 spm last one 1:38.0 DF 130 sprint finish touched 1:28

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03/25/09 11:00.0 2,400m 2:17.5

wed recovery 1392 + 808 warm down

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03/25/09 30:00.0 7,082m 2:07.0

wed @14.0 spm DF 130 SPI = 12.18

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03/24/09 37:54.9 10,000m 1:53.7

tues 11 am @ 23 spm DF 130

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03/24/09 30:00.0 7,207m 2:04.8

tues @14.8 spm

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03/24/09 47:50.2 12,000m 1:59.5

tues 87.4 @ 18.6 spm DF 130

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03/23/09 17:57.2 5,000m 1:47.7

mon 87.8 DF 130 29 spm 1:48 dead for 4k then 1:47.2 final k no sprint finish

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03/23/09 18:10.0 4,000m 2:16.2

mon warm down

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03/23/09 17:40.0 4,000m 2:12.5

mon warm up hit 1.28 on sprints

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03/21/09 12:00.0 2,750m 2:10.9

sat recovery metres

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03/21/09 30:00.0 7,500m 2:00.0

sat 11 am 15x500 1R @ 19 spm DF 130 av 1:51.2

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03/21/09 40:36.8 10,000m 2:01.8

sat 6am @ 17 spm DF 130

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03/20/09 38:57.2 10,000m 1:56.8

FRI 6pm @ 19 spm DF 130 struggled to maintain pace at end

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03/20/09 24:00.0 6,000m 2:00.0

fri 86.9 2x3k 6R av 1:47.5 DF 130 29 spm borderline comfortable

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03/20/09 12:00.0 2,500m 2:24.0

fri recovery metres

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03/20/09 30:00.0 7,382m 2:01.9

fri @ 15 spm DF 130

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03/19/09 16:00.0 4,000m 2:00.0

thus 87.3 4x1k 6R av 1:44.7 29 spm DF 130 (level 1 ish)

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03/19/09 24:00.0 5,250m 2:17.1

thus recovery metres

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03/19/09 30:00.0 7,408m 2:01.4

thus @ 15 spm DF 130

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03/18/09 22:44.3 6,000m 1:53.6

wed 12.30 @ 24 spm

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03/18/09 30:00.0 7,500m 2:00.0

wed 87.1 12x500 1R av 1:43.9 @ 30 spm last one 1:38.7 (hitting 1:29 splits at end)

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03/18/09 16:00.0 3,500m 2:17.1

wed warm down + 1990 recovery metres

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03/18/09 30:00.0 7,273m 2:03.7

wed @ 16 spm DF 130

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