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William Konarzewski

Log

Date Workout Score Ave Comments Action
06/25/09 41:32.0 10,000m 2:04.6

thus @ 15 spm DF 110 + strap left hand

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06/24/09 20:00.0 4,500m 2:13.3

wed recovery metres

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

wed 87.7 3x2k 8R 7:2.4, 7:1.9, 7:00.1 @ 29.7 DF 110 wrist strap 1500 recovery metres each interval

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06/24/09 41:42.0 10,000m 2:05.1

wed @ 15 spm Df 110 weight strap

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06/23/09 1:11:57.0 18,000m 1:59.9

tues 11.00 @ 21.6 spm more comfortable at low rate no standing

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06/23/09 47:36.0 12,000m 1:59.0

tues 88.3 @ 20 spm DF 110

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06/23/09 41:49.7 10,000m 2:05.4

tues @ 15 spm DF 110

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06/22/09 26:00.0 6,000m 2:10.0

mon 5k recovery metres + 1K wd in 4:15

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06/22/09 16:00.0 4,000m 2:00.0

mon 88.7 8x500 3:20R Av 1:37.9 @ 30.75 spm (1:38.7 - 1:36.1 neg split) comfortable 625 recovery metres per interval

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06/22/09 40:52.1 10,000m 2:02.6

mon @ 15 spm DF 110 SPI 12.66

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06/20/09 1:12:33.0 18,000m 2:00.9

sat 6.30 am @ 23 spm DF 110 no standing up - 500 grams pasta last night (uncooked weight).

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06/19/09 1:13:20.0 18,000m 2:02.2

fri 1700 @ 25 spm no energy unenjoyable

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06/19/09 18:00.0 4,000m 2:15.0

fri recovery metres 2K + 2K wd @ 21 spm 8:31

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06/19/09 24:00.0 6,000m 2:00.0

fri 87.5 2x3K 6R av 1:46.6 (1:46.9, 1:46.4) DF 110 (1000 recovery metres per interval)

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06/19/09 41:45.0 10,000m 2:05.2

fri @ 15 spm DF 110

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06/18/09 20:00.0 4,500m 2:13.3

thus recovery metres

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06/18/09 16:00.0 4,000m 2:00.0

thus 87.9 4x1K 6R av 1:41.0 (1:41.6, 1:41.2, 1:40.7,1:40.6) @ 30.5 spm DF 110 tough (1125 recovery metres per interval)

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06/18/09 41:24.0 10,000m 2:04.2

thus @ 15 spm Df 110

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06/17/09 38:56.0 10,000m 1:56.8

wed 11.20 am @ 25.4 DF 110 had to grind it out

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06/17/09 20:00.0 4,500m 2:13.3

wed recovery metres 1500 per interval

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06/17/09 24:00.0 6,000m 2:00.0

wed 87.9 3x2k (7:02.5, 7:04.3, 7:03.7) av 1:45.8 @ 30 spm DF 110 lethargic

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06/17/09 42:20.0 10,000m 2:07.0

wed @ 15 spm df 110

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06/16/09 1:09:57.0 18,000m 1:56.5

tues 11.00 @ 25.6 spm DF 110 stood up 6K and 12k

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06/16/09 47:52.0 12,000m 1:59.6

tues 87.9 @ 20 spm Df 110

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06/16/09 41:53.0 10,000m 2:05.6

tues @ 15 spm DF 110

 View workout