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William Konarzewski

Log

Date Workout Score Ave Comments Action
11/02/09 12:00.0 3,000m 2:00.0

mon 87.8 6x500 1R av 1:39.4 @ 29.8 spm DF 120 (1:39.8 - 1:39.1, neg split) some neck pain afterwards

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11/02/09 21:40.0 5,000m 2:10.0

mon warm down

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11/02/09 15:58.0 4,000m 1:59.7

mon warm up

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10/31/09 38:42.0 10,000m 1:56.1

sat 0630 @ 28 spm

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10/30/09 37:57.5 10,000m 1:53.8

fri 1725 @ 28 spm DF 120

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10/30/09 24:00.0 6,000m 2:00.0

fri 87.4 3x2K 4R av 1:47.8 (7:12, 7:11, 7:13) DF 120 heavy legs today

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10/30/09 12:00.0 2,100m 2:51.4

fri recovery metres

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10/30/09 16:35.0 4,000m 2:04.3

fri warm up

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10/29/09 16:00.0 4,000m 2:00.0

thus 87.7 4x1K 6R (1:40.4, 1:40.4, 1:41.1, 1:41.3) av 1:40.8 very tired after first 2 no sprints DF 120

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10/29/09 18:00.0 3,300m 2:43.6

thus recovery metres

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10/29/09 15:08.0 4,000m 1:53.5

thus warm up

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10/28/09 10:00.0 2,400m 2:05.0

wed 87.6 8x300 @ 25 spm av 1:39.4 DF 120 (called out in night for patient with bleed)

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10/28/09 15:55.0 2,700m 2:56.8

wed recovery metres

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10/28/09 12:55.0 3,000m 2:09.1

wed warm down

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10/28/09 16:40.0 4,000m 2:05.0

wed warm up sluggish

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10/27/09 37:55.0 10,000m 1:53.7

tues 11.00 @ 28spm

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10/27/09 15:45.0 4,000m 1:58.1

tues warm up

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10/27/09 47:57.0 12,000m 1:59.8

tues 87.4 @ 18 spm

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10/26/09 6:45.5 2,000m 1:41.3

mon 86.8 @ 31 spm df 120 av 1:41.4 (1:40.9, 1:42.3, 1:42.2, 1:40.1)

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10/26/09 25:05.0 6,000m 2:05.4

mon warm down

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10/26/09 15:17.0 4,000m 1:54.6

mon warm up stiff neck for 1st K

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10/24/09 38:48.4 10,000m 1:56.4

sat 0630 @ 27 spm df 120 went very easy

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10/23/09 38:32.4 10,000m 1:55.6

friday 17.45 ok first half then slowed probably dehydration and low glycogen

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10/23/09 24:00.0 6,000m 2:00.0

fri 86.8 av 1:46.5 @ 28.67 spm (7:06, 7:05, 7:07) dr 120 last one felt hard

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10/23/09 12:00.0 1,600m 3:45.0

fri recovery metres

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