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William Konarzewski

Log

Date Workout Score Ave Comments Action
07/17/09 42:50.0 10,000m 2:08.5

fri @ 15 spm
DF 115 (1st day of increase)

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07/16/09 20:00.0 4,300m 2:19.5

thus recovery metres

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

thus 87.4 4x1k 6R av 1:41.9 (1:42.6, 1:42.3, 1:41.8, 1:40.9) @ 29.5 spm DF 110

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07/16/09 42:57.0 10,000m 2:08.8

thus @ 15 spm DF 110

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07/15/09 38:58.3 10,000m 1:56.9

wed 11 am @ 25 spm DF 110

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07/15/09 20:00.0 4,400m 2:16.3

wed recovery metres

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07/15/09 24:00.0 6,000m 2:00.0

wed 86.6 3x2K, av 1:46.7 (7:08, 7:07, 7:06) @ 28.3 spm rather half hearted effort DF 110

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07/15/09 42:53.0 10,000m 2:08.6

wed @ 15 spm DF 110

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07/14/09 1:11:43.0 18,000m 1:59.5

tues 11.00 @ 25 spm DF 110

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07/14/09 47:57.0 12,000m 1:59.8

tues 88.0 @ 21 spm DF 110

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07/14/09 43:01.0 10,000m 2:09.0

tues @ 15 spm Df 110

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07/13/09 18:00.0 4,200m 2:08.5

mon recovery metres

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07/13/09 16:00.0 4,000m 2:00.0

mon 88.1 8x500 av 1:38.7 (1:39.9 - 1:37.8)comfortable after Evesham DF 110

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07/13/09 42:50.0 10,000m 2:08.5

mon @ 15 spm DF 110

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07/12/09 8:30.0 2,000m 2:07.5

sat warm up @ 15 spm DF 110

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07/12/09 7:58.4 2,000m 1:59.6

sat warm up @ 15 spm

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07/12/09 17:00.0 4,000m 2:07.5

sat 2nd warm up with sprints

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07/12/09 5:23.3 1,609m 1:40.4

sat Evesham mile DF 110

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07/08/09 38:50.0 10,000m 1:56.5

wed 88.0 @ 23.4 spm DF 110 comfortable last workout before evesham

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07/08/09 42:29.0 10,000m 2:07.4

wed @ 15 spm DF 110

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07/07/09 49:23.0 12,000m 2:03.4

tues 87.5 @ 20.4 spm DF 110 absolutely no strength today

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07/07/09 43:10.0 10,000m 2:09.5

tues @ 15 spm DF 110 heavy legs

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07/06/09 21:59.0 5,000m 2:11.9

mon warm down @ 24.5 spm

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07/06/09 12:00.0 3,000m 2:00.0

mon 88.2 6x500 1R av 1:40.6 (1:41.7 - 1:38.9) @ 29.7 spm very comfortable

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07/06/09 42:39.0 10,000m 2:07.9

mon 15 spm DF 110 felt sluggish

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