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William Konarzewski

Log

Date Workout Score Ave Comments Action
01/06/09 6:20.0 1,500m 2:06.6

tues warm down cramp in hamstrings lateral insertion

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01/06/09 10:00.0 2,500m 2:00.0

tues 87.8 5x500 r2 av 1.37.1 DF 155 + wts x2

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01/06/09 19:45.0 5,000m 1:58.5

tues warm up HCCB

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01/05/09 15:53.0 4,000m 1:59.1

mon warm down HCCB + wts x1

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01/05/09 22:45.0 6,000m 1:53.7

mon warm up DF 155 HCCB

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01/05/09 2:40.0 844m 1:34.7

mon 88.5 Tabata 8x20s r 0.10 paced 103-112 DF 155

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01/03/09 7:36.0 2,000m 1:54.0

sat urti persists HCCB @27 spm

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01/02/09 7:52.0 2,000m 1:58.0

fri 88.2 warm down @20 spm + wtsx6 HCCB DF 155

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01/01/09 7:52.0 2,000m 1:58.0

thus 89.0 @ 18 spm warm down after wts x6 DF 155 HCCB

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12/31/08 8:04.0 2,000m 2:01.0

wed 87.9 @ 18 spm urti warm down after wts x6

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12/30/08 24:58.0 6,000m 2:04.8

tues 87.8 @18 spm DF 155 HCCB + wts x6

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12/30/08 25:20.0 6,000m 2:06.6

tues warm up

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12/29/08 7:58.0 2,000m 1:59.5

mon warm down gym @ 20 spm after wts x6

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12/29/08 38:28.0 10,000m 1:55.4

mon 88.3 DF 155 at home HCCB

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12/28/08 39:40.0 10,000m 1:59.0

sat 87.6 warm down HCCB after 6xwts DF 155

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12/26/08 7:52.0 2,000m 1:58.0

fri 88.1 warm down gym + wts x6

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12/26/08 38:49.0 10,000m 1:56.4

fri boxing day DF 155 at home

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12/25/08 38:58.0 10,000m 1:56.9

thus Christmas Day more intercostal pain on left HCCB DF 155

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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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