Bill Deacon

Log

Date Workout Score Ave Comments Action
09/25/15 30:00.0 7,830m 1:54.9

avg spm 22, 6:00 split distances 1558,1565,1583,1580,1545

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09/24/15 6:00.0 984m 3:02.9

Rest distance

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09/24/15 24:00.0 6,350m 1:53.3

v8:00/2:00r..3

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09/22/15 12:00.0 1,619m 3:42.3

rest distance

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09/22/15 1:00:00.0 15,452m 1:56.4

WOOTD v10:00/2:00r...6 felt good throughout, 20 spm on each split, all 6 in range of 1:57.4

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09/21/15 8:00.0 1,450m 2:45.5

rest distance

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09/21/15 46:36.9 12,000m 1:56.5

WOOTD, v6000m/4:00..2
max spm 20

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09/18/15 19:45.0 5,000m 1:58.5

easy going, 20 spm throughout. Feeling tired after first week back, looking forward to a weekend of rest

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09/17/15 44:00.0 11,000m 2:00.0

intended to do 2 x 8k but shoulders felt tired after first repeat. Decided to ease off after 2nd repeats first 2k

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09/16/15 39:45.9 10,000m 1:59.2

20

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09/14/15 30:00.0 7,557m 1:59.0

spm <20

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09/11/15 38:59.0 10,000m 1:56.9

SPM 18 for first 6k, 19-20 for final 4k

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09/09/15 30:00.0 7,580m 1:58.7

spm 18 for 18 minutes, 1:00 r then 5:00 20 spm x 2.

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09/08/15 30:00.0 7,780m 1:55.6

first row since early August.

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08/04/15 6:00.0 1,000m 3:00.0

rest distance

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08/04/15 18:00.0 5,189m 1:44.0

v3:00/1:00r...6

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08/03/15 6:00.0 1,240m 2:25.1

rest distance

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08/03/15 7:12.9 2,000m 1:48.2

3rd repeat

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08/03/15 7:15.0 2,000m 1:48.7

2nd repeat

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08/03/15 7:37.4 2,000m 1:54.3

WOOTD V2000m/2:00r...3

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08/02/15 8:00.0 1,710m 2:20.3

Rest distance

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08/02/15 22:37.3 6,000m 1:53.1

2nd 6k

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08/02/15 22:30.8 6,000m 1:52.5

WOOTD 6000m/4:00r..2

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08/01/15 10:00.0 1,600m 3:07.5

Rest distance

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08/01/15 36:55.5 10,000m 1:50.7

WOOTD - 2000m/2:00r...5
First 1k@ 20, 500m@22, 250m@24, 250m@26

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