William Konarzewski

Log

Date Workout Score Ave Comments Action
12/26/09 30:00.0 8,265m 1:48.8

sat Boxing Day 15x2' 2R @ 22.5 spm

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12/26/09 30:00.0 6,900m 2:10.4

sat recovery metres

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12/25/09 1:00:00.0 15,620m 1:55.2

fri Christmas Day @ 27.8 spm

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12/24/09 1:00:00.0 15,139m 1:58.8

thus @ 19.6 spm

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12/23/09 30:00.0 6,309m 2:22.6

wed recovery metres

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12/23/09 34:00.0 8,452m 2:00.6

wed 30x1 1R @ 25 spm 1:50.2-1:37.8 av 1:46.4

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12/22/09 1:00:00.0 15,101m 1:59.1

tues @ 19.8 spm

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12/21/09 30:00.0 6,015m 2:29.6

mon recovery metres

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12/21/09 35:00.0 8,650m 2:01.3

mon 30x 1' 1R @ 29 spm av 1:44.1 (1:48-1:38)

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12/19/09 39:39.0 10,000m 1:58.9

sat @ 20 spm

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12/18/09 30:00.0 6,836m 2:11.6

fri recovery metres

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12/18/09 34:00.0 8,555m 1:59.2

fri 30x1' 1R av 1:45.2 @ 28 spm

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12/18/09 15:18.0 4,000m 1:54.7

fri warm up

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12/17/09 21:07.0 5,000m 2:06.7

thus warm down

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12/17/09 15:00.0 1,900m 3:56.8

thus recovery metres

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12/17/09 15:02.8 7,500m 1:00.1

thus 87.5 15x500 av 1:43.6 @ 28.5 spm (1:44.6 - 1:41.8)

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12/17/09 15:02.8 4,000m 1:52.8

thus warm up

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12/16/09 15:08.3 4,000m 1:53.5

wed warm up

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12/16/09 1:00:00.0 15,416m 1:56.7

wed 87.1 @ 27.4 spm

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12/15/09 1:00:00.0 15,568m 1:55.6

tues 87.6 @ 27.4 spm

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12/15/09 15:11.8 4,000m 1:53.9

tues warm up

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12/14/09 1:00:00.0 15,348m 1:57.2

mon 88.1 @ 19.0 spm

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12/14/09 14:53.6 4,000m 1:51.7

mon warm up

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12/12/09 38:40.0 10,000m 1:56.0

sat 0630 (actually 8219 + 2K - a 10k interrupted by con - time corrected for 10K at av pace)

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12/12/09 37:48.0 10,000m 1:53.4

fri 17.00 @ 28 spm

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