Albin Moser

Log

Date Distance Time Pace Comments Action
12/12/09 8,000m 43:18.4 2:42.4

SS 4K at 2:20/18 spm; sporadic hard pieces thereafter. Trip to West Coast has taken its toll.

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12/01/09 8,000m 37:43.0 2:21.4

4K SS at 20-22/2:20-2:18; then 3X 1K on @24/2:05 with 250m off at 3:30

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11/30/09 8,000m 40:50.9 2:33.1

1K warmup; 500m on/250m off; broke down a bit at the end; but finished with strong 500m for the final.

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11/29/09 8,000m 45:00.9 2:48.8

250m on/off

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11/28/09 8,000m 45:01.9 2:48.8

250m on/off

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11/26/09 8,000m 45:52.7 2:52.0

250m on/off

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11/25/09 8,000m 41:40.9 2:36.3

Warmup at 20spm/2:30 and then spurts of 500-800m at 2:05/24spm followed by 250-300m paddle

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11/16/09 8,000m 45:26.6 2:50.4

Not much steady state; a lot of intevals of 1' @ 1:55

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11/14/09 8,000m 42:31.0 2:39.4

First time back on since May. I have to start being consistent.

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04/05/09 6,000m 31:00.0 2:35.0 View workout
02/27/09 5,000m

Warmup and then 8 X 20'/10' and warmdown

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02/24/09 5,000m

Mish mosh row with Lauren Opalenski

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02/19/09 5,000m 0:00.9

Mish mosh of stuff.

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02/09/09 8,000m 40:00.9 2:30.0

SS @20-22; then sprints 250m on/off until I pulled muscle. Used Model B.

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02/06/09 12,000m 57:00.0 2:22.5

4X10min. 22-30 with BVA

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02/05/09 9,000m 45:00.0 2:30.0

SS with BVA

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02/04/09 6,000m 30:00.0 2:30.0

SS plus 4 X 500m @1:55 and then warmdown

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02/03/09 11,000m 54:00.0 2:27.2

4 X 7min. @ 20-28/2:15 pace plus warm up and warmdown

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02/02/09 4,000m 30:00.0 3:45.0

Only a smattering of a piece

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01/28/09 11,000m 52:46.0 2:23.9

2 X 24 minutes from 70%-85%; 3 min. rest; 4 min. warmdown.

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