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William Konarzewski

Log

Date Workout Score Ave Comments Action
07/04/09 1:14:25.0 18,000m 2:04.0

sat am @24.5 spm DF 119

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07/03/09 1:14:13.0 18,000m 2:03.6

fri 1700 @ 24 spm DF 110 usual deadly grind last 9K @ about 2:05

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07/03/09 32:00.0 1,165m 13:44.0

fri recovery metres

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07/03/09 32:00.0 8,035m 1:59.4

fri 87.5 5x1609 2R @ 29 spm av 1:48.4 (all sub 5:50) 200 recovery metres per interval comfortable DF 110

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07/03/09 42:39.0 10,000m 2:07.9

fri @ 15 spm DF 110

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07/02/09 20:00.0 2,600m 3:50.7

thus recovery metres

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07/02/09 20:00.0 4,827m 2:04.3

thus 88.0 3x1609 6R av 1:43.8 (1:44.1, 1:43.6, 1:43.8) extremely hard workout, last 400 @ 1:38ish DF 110 @ 29 spm

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07/02/09 42:31.0 10,000m 2:07.5

thus @ 15 spm DF 110

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07/01/09 38:57.4 10,000m 1:56.8

wed 11.00 @ 25.4 spm df 110

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07/01/09 18:00.0 4,400m 2:02.7

wed recovery metres

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07/01/09 24:00.0 6,436m 1:51.8

wed 88.1 4x1609 6R av 1:49.6 @ 29 spm DF 119 1k recovery per interval set off at 1;42 pace for 1st 400, 500, 600, 700

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07/01/09 42:20.0 10,000m 2:07.0

wed @ 15 spm DF 110 hot and lifeless

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06/30/09 1:11:58.0 18,000m 1:59.9

tues 11 am @ 25 spm DF 110 hot and humid

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06/30/09 47:49.0 12,000m 1:59.5

tues 87.8 @ 20.2 spm DF 110

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06/30/09 41:41.0 10,000m 2:05.0

tues @ 15 spm DF 110 hot and humid

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06/29/09 16:00.0 5,500m 1:27.2

mon 4500 recovery metres + 1K wd 4:36

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06/29/09 16:00.0 4,000m 2:00.0

mon 88.1 8x500 3:20R av 1:37.7 (1:38.3 - 1:36.4) neg split in control 550 recovery per interval @ 31 spm DF 110

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06/29/09 41:20.0 10,000m 2:04.0

mon @ 15 spm very hot in study

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06/27/09 1:12:26.0 18,000m 2:00.7

sat 0600 @ 25 spm DF 110

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06/26/09 1:12:38.0 18,000m 2:01.0

fri 1700 @ 25 spm DF 110. Not too awful but slowed markedly after 12K

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06/26/09 18:00.0 4,000m 2:15.0

fri 2K recovery + 2K wd 8:50

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06/26/09 24:00.0 6,000m 2:00.0

fri 2x3K 6R av 1:47.1 (1:47.1, 1:47.0) 1st easy 2nd very tough + 1000 recovery metres per interval DF 110 @ 29 spm

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06/26/09 41:04.0 10,000m 2:03.2

fri @ 15 spm DF 110 + strap

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06/25/09 18:00.0 4,250m 2:07.0

thus recovery metres

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06/25/09 16:00.0 4,000m 2:00.0

thus 87.8 4x1K 6R av 1:40.9 (1:41.5, 1:41.1, 1:40.7, 1:40.2) 1000 recovery metres per interval very very hard

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