William Konarzewski

Log

Date Workout Score Ave Comments Action
12/24/08 16:06.0 4,000m 2:00.7

wed warm down 2k @ 7.58 & 2k @ 8.08

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12/24/08 2:40.0 829m 1:36.5

wed 87.2 Tabatas x8 102-106 legs felt heavy and weak paced + wts x3 DF 155

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12/24/08 19:52.0 5,000m 1:59.2

wed warm up HCCB DF 155 left intercostal pain niggley

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12/23/08 38:22.0 10,000m 1:55.1

tues 11.30 HCCB DF 155

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12/23/08 16:00.0 4,000m 2:00.0

tues 87.1 8x500 1st 5 av 1.37.1 last 3 2.20-2.40 legs went again DF 155 5-0-3 + wts x3

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12/23/08 19:27.0 5,000m 1:56.7

tues warm up HCCB

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12/22/08 2:40.0 855m 1:33.5

mon 86.8 tabatas x8 105-111 + wtsx3

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12/22/08 7:57.0 2,000m 1:59.2

mon 86.8 warm down HCCB

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12/22/08 22:57.0 6,000m 1:54.7

mon warm up high chest controlled breathing HCCB

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12/20/08 19:27.0 5,000m 1:56.7

sat 87.1 warm down DF 155 some intercostal pain still after wts x6

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12/19/08 21:20.0 5,000m 2:08.0

fri 87.4 warm down DF 140 + 313 flts 40 mins + wts x3 intercostal strain much better

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12/19/08 19:53.0 5,000m 1:59.3

fri DF 140 warm up

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12/18/08 20:00.0 5,000m 2:00.0

thus 86.6 DF 134 + 303 flts in 40 mins

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12/17/08 20:10.0 5,000m 2:01.0

wed 86.6 DF 124 + 278 flts 40 mins + wts x 6

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12/17/08 19:50.0 5,000m 1:59.0

wed warm up DF 124 some back pain still

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12/16/08 15:50.0 4,000m 1:58.7

tues 86.8 DF 124 + another 295 flts 40 mins + wts

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12/16/08 16:40.0 4,000m 2:05.0

tues 87.1 DF 124 lower back pain L45 ish not sacroiliac 285 flts 40 mins

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12/15/08 2:40.0 825m 1:36.9

mon 88.5 Tabata 20: 10 101-106 felt yuk + wts (left intercostal strain not too bad)

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12/15/08 3:54.0 1,000m 1:57.0

mon pre warm up

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12/15/08 18:57.1 5,000m 1:53.7

mon warm up

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12/12/08 18:39.5 5,000m 1:51.9

fri warm up 1.28 over final 100m

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12/12/08 7:44.0 2,000m 1:56.0

fri warm down

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12/12/08 2:40.0 850m 1:34.1

fri 87.5 tabatas 8x20 sec r0.10 105-108 faded on last one coffee ++ DF 155 + wts

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12/11/08 18:58.0 5,000m 1:53.8

thus warm up

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12/11/08 19:52.9 5,000m 1:59.2

thus 86.8 @17 spm DF 155 + wts upper body ony

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