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William Konarzewski

Log

Date Workout Score Ave Comments Action
07/30/09 38:29.0 10,000m 1:55.4

thus 87.5 @ 23.4 spm df 120

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07/30/09 39:17.0 10,000m 1:57.8

thus @ 24 spm df 120

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07/29/09 39:55.0 10,000m 1:59.7

wed 86.7 @ 20.2 spm DF 120

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07/29/09 39:44.0 10,000m 1:59.2

wed @ 25 spm DF 120

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07/28/09 39:56.0 10,000m 1:59.8

tues 87.5 @ 20.2 spm DF 120

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07/28/09 39:55.0 10,000m 1:59.7

tues @ 24.4 spm df 120

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07/27/09 39:47.0 10,000m 1:59.3

mon 87.8 @ 23 spm DF 120 at gym, stiff legs

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07/27/09 39:57.0 10,000m 1:59.8

mon @ 25 spm
DF 120

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07/24/09 40:53.0 10,000m 2:02.6

fri 86.7 @ 22 spm DF 120 lifeless cold sweat (after 3x500 in canoe)

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07/23/09 20:00.0 4,200m 2:22.8

thus recovery metres

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07/23/09 16:00.0 4,000m 2:00.0

thus 86.7 4x1k 6R @ 28 spm DF 120 (1:42.7, 1:42.1, 1:41.1, 1:41.4) av 1:41.85 felt better than yesterday but not A1

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07/23/09 42:45.0 10,000m 2:08.2

thus @ 15 spm DF 120

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07/22/09 20:00.0 4,200m 2:22.8

wed recovery metres

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07/22/09 24:00.0 6,000m 2:00.0

wed 87.3 3x2k 8R @ 28 spm DF 120 av 1:49.5 completely lifeless cold sweat

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07/22/09 43:20.0 10,000m 2:10.0

wed @ 15 spm DF 120 lifeless

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07/21/09 1:13:57.0 18,000m 2:03.2

tues 11.00 24.5 spm DF 117

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07/21/09 47:57.0 12,000m 1:59.8

tues @ 20.4 spm DF 120

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07/21/09 42:50.0 10,000m 2:08.5

tues @ 15 spm DF 120

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07/20/09 20:00.0 4,000m 2:30.0

mon recovery metres

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07/20/09 16:00.0 4,000m 2:00.0

mon 88.0 8x500 3.20R 1:38.8 - 1:36.6 negative split @ 30.5 spm @ DF 117 controlled

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07/20/09 42:40.0 10,000m 2:08.0

mon @ 15 spm DF 115

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07/18/09 1:13:53.0 18,025m 2:02.9

sat @ 24.5 spm DF 115

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07/17/09 1:13:09.0 18,000m 2:01.9

fri 1700 @ 25 spm Df 115

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07/17/09 12:00.0 2,200m 2:43.6

fri recovery metres

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07/17/09 24:00.0 6,000m 2:00.0

fri 87.0 2x3k 6R av 1:47.4 (1:47.6, 1:47.3) @ 28.5 spm DF 115 fairly controlled even pace hard but not extreme

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