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William Konarzewski

Log

Date Workout Score Ave Comments Action
11/30/09 5:06.2 1,500m 1:42.0

mon 87.6 @ 29.8 spm (1:42, 1:43, 1:41 roughly) very tired legs today predict 6:49-6:50 for Cardiff

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11/30/09 25:08.0 6,000m 2:05.6

mon warm down

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11/30/09 15:35.0 4,000m 1:56.8

mon warm up

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11/28/09 37:56.0 10,000m 1:53.8

sat @ 27.8 spm

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11/27/09 24:00.0 6,000m 2:00.0

fri 86.1 3x2k 4R @ 28 spm av 1:48.3 (7:09, 7:15, 7:16) heavy legs lungs fine @

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11/27/09 15:18.0 1,750m 4:22.2

fri recovery metres

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11/27/09 15:18.0 4,000m 1:54.7

fri warm up

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11/26/09 16:00.0 4,000m 2:00.0

thus 86.3 4x1K 6R av 1:42.9 @ 28.5 spm not good but better than 2 weeks ago heavy legs lungs fine

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11/26/09 20:00.0 4,000m 2:30.0

thus recovery metres

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11/26/09 15:32.0 4,000m 1:56.5

thus warm up

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11/25/09 10:00.0 2,000m 2:30.0

wed recovery metres

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11/25/09 15:35.0 4,000m 1:56.8

wed at home 2x3K 6R 1:51.5, 1:53.5 @ 27.5 spm heavy legs so didn't try hard more a recovery row today

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11/25/09 15:35.0 4,000m 1:56.8

wed warm up

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11/24/09 37:53.0 10,000m 1:53.6

tues late morning @ 27.4 spm

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11/24/09 46:46.0 12,000m 1:56.9

tues @ 20 spm

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11/24/09 7:35.0 2,000m 1:53.7

tues warm up

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11/23/09 22:38.5 6,000m 1:53.2

mon @ 27.4 recovery row

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11/23/09 15:26.0 4,000m 1:55.7

mon warm up

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11/22/09 6:45.7 2,000m 1:41.4

sun BIRC win 1:42.5,1:42.5, 1:41 ish, 1:40 ish (not seen data yet)

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11/22/09 5:30.0 1,200m 2:17.5

sun BIRC warm up (1)

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11/22/09 16:36.0 4,000m 2:04.5

sun BIRC warm up (2nd)

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11/19/09 12:00.0 3,000m 2:00.0

thus 86.4 6x500 3:20R av 1:39.7 @ 29.5 spm (1:40.8-1:37.8 neg split) comfortable pre BIRC final workout

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11/19/09 18:00.0 3,200m 2:48.7

thus recovery metres

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11/19/09 15:08.0 4,000m 1:53.5

thus warm up

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11/18/09 8:00.0 2,000m 2:00.0

wed 86.4 10x200 2:30R av 1:38.3 @ 28 spm (easing up for BIRC)

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