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Roy Brook

Log

Date Workout Score Ave Comments Action
11/13/16 1:33:54.8 21,097m 2:13.5

a slow one after a too fast 6k start in another hm.

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11/11/16 1:32:58.7 21,097m 2:12.2

easy day.

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11/10/16 1:26:38.6 21,097m 2:03.2 View workout
11/09/16 1:29:01.1 21,097m 2:06.5 View workout
11/07/16 17:00.0 4,000m 2:07.5

warm up cool down

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11/07/16 3750m

3 x 1250m 2mr...1.57.6, 1.54.4, 1.52.8 and 500 at 1.50.0

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11/06/16 1:30:00.0 20,030m 2:14.7

easy day at 22 spm and 2:14.8 was split into an hour which was so easy then reset the monitor for 30 mins and carried on.

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11/05/16 3:34.3 1,000m 1:47.1 View workout
11/05/16 0:17.5 100m 1:27.5 View workout
11/04/16 44:00.0 10,000m 2:12.0 View workout
11/04/16 7:11.1 2,000m 1:47.7

very hard work, had trouble breathing in last 500.
1;46.8, 47.5, 47.7, 49.1...33 spm

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11/02/16 21:12.0 5,000m 2:07.2

recovery

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11/02/16 15:00.0 4,000m 1:52.5

4 x 1k...2min rests ...1.53.8....1.53.1...1.52.1...1.51.0 strapless. with bumps, that is 10m per stroke for 800 then 9m per stroke for l…

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11/01/16 44:10.1 11,250m 1:57.7

6k...2.01.1.....3k...1.58.8....1.5k....1.57.0.......750m....1.55.2...21spm....all the rest at 20 spm....4 min rests

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10/31/16 32:49.1 8,225m 1:59.7

ugh! part of a hm...not happy...1.59.7 split but no mental toughness yet.

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10/30/16 10:00.0 2,950m 1:41.6

10 x 1 min, 1 min rests, rolling start to protect back. 1.41.6 ave and 34 spm, feet in straps.

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10/29/16 7:00.0 2,034m 1:43.2

7x 1min 1 min rests...1.43.2...33spm

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10/29/16 10:11.8 2,700m 1:53.2

not quite a 5k...fly and die.

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10/27/16 17:00.0 4,500m 1:53.3

3 x 1500m at 27 spm splits of 1.53.8, 1.52.4, 1.51.6
rests of 4 mins.

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10/26/16 41:05.0 10,000m 2:03.2

2 x 5k at 20 spm with 5 min rest...2.03.8 and 2.02.6
Hard work.

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10/23/16 9:35.5 2,500m 1:55.1

2x1250 no rests, 1.56.0, 1.54.2

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10/23/16 9:51.6 2,500m 1:58.3

2x1250m no rest, 1.58.2, 57.2

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10/23/16 19:41.3 5,000m 1:58.1

4 x 1250m no rests, 1.58.1,57.2,56.4,55.2

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10/13/16 19:22.0 5,000m 1:56.2 View workout
09/14/16 3:34.6 1,000m 1:47.3 View workout