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Roy Brook

Log

Date Distance Time Pace Comments Action
11/04/16 2,000m 7:11.1 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 5,000m 21:12.0 2:07.2

recovery

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11/02/16 4,000m 15:00.0 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 11,250m 44:10.1 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 8,225m 32:49.1 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 2,950m 10:00.0 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 2,034m 7:00.0 1:43.2

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

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

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

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10/27/16 4,500m 17:00.0 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 10,000m 41:05.0 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 2,500m 9:35.5 1:55.1

2x1250 no rests, 1.56.0, 1.54.2

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

2x1250m no rest, 1.58.2, 57.2

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

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

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10/13/16 5,000m 19:22.0 1:56.2 View workout
09/14/16 1,000m 3:34.6 1:47.3 View workout
09/13/16 10,000m 39:38.1 1:58.9 View workout
08/30/16 10,000m 41:18.0 2:03.9 View workout
08/26/16 5,000m 19:34.4 1:57.4 View workout
06/09/16 1,000m 3:33.4 1:46.7 View workout
06/06/16 2,000m 7:24.2 1:51.0 View workout