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Thomas Goldswain

Log

Date Workout Score Ave Comments Action
01/17/19 10:00.0 2,860m 1:44.8

6x1:40/20sec rests. 1:44.8 (30) ave. Second of two

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01/17/19 10:00.0 2,886m 1:43.9

6x1:40/0.20s rests. 1:43.9 (29) ave. First of 2

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01/15/19 57:02.3 15,000m 1:54.0

3x5km, 1:54.0 (20) ave

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01/11/19 30:00.0 8,331m 1:48.0

3x10:00/9:55r. 1:48.0 (27) ave.

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01/08/19 46:20.8 12,000m 1:55.8

2x6km/2:00r. 1:55.6 (18); 1:56.0 (18). Ave. 1:55.8 (18)

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01/07/19 57:14.6 15,000m 1:54.4

3x5km/2:00r. 1:54.0 (20); 1:54.9 (20); 1:54.4 (21). Ave. 1:54.4 (20)

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01/06/19 30:00.0 7,909m 1:53.7

1:53.7 (20) ave.

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01/04/19 1:19:52.9 20,000m 1:59.8

4x5km/2:00r. 1:59.8 (20); 1:59.8 (20); 1:59.8 (20); 1:59.7 (20). Ave 1:59.8 (20)

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12/31/18 18:36.0 5,000m 1:51.6

1:51.6 (25) ave. Problem with air con and hurried out of gym

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12/29/18 58:04.0 15,000m 1:56.1

3x5km/2:00r. 1:56.0(20); 1:55.7(20); 1:56.5 (21). Ave 1:56.1 (20)

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12/27/18 30:00.0 7,856m 1:54.5

30:00. 1:54.5 (20) ave.

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12/23/18 30:00.0 8,145m 1:50.4

3x10:8:00r. 1:50.6 (24); 1:51.0 (24); 1:49.7 (25). Ave 1:50.4 (24)

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12/22/18 58:49.3 15,000m 1:57.6

3x5km/2:00r. 20spm. 1:56.8 (20); 1:58.2 (20); 1:57.8 (20). Ave. 1:57.6 (20).

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12/21/18 46:54.2 12,000m 1:57.2

First 6km 1:56.8; second 1:57.6. 20spm. 2min rest. This was the second session of the evening. Ave. 1:57.2

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12/21/18 1:03:10.0 16,000m 1:58.4

1:59.0 first 8km. 2min rest. 1:57.8 second 8km. Rate 20. Done at Colets Health Club.

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11/29/18 23:11.0 6,000m 1:55.9

First of two intervals

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10/15/18 1:30:00.0 21,046m 2:08.2

Capped at 20spm (successfully). 124/5 drag. Tried not to over hydrate myself and have enough electrolytes. Felt ok. Sat up ok. Blisters f…

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09/28/18 30:00.0 7,511m 1:59.8

128 drag; 22spm; good pacing - half and half; 1x decongestant w/ omprazole; electrolytes. Burning sensation in lower abdomen was main put…

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09/26/18 30:00.0 7,420m 2:01.2 View workout
07/20/18 7:13.5 2,000m 1:48.3

28 spm.

400m - 1:37.1
800m - 1:49.7
1200m - 1:51.1
1600m - 1:54.0
2000m - 1:49.8

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09/16/16 30:00.0 7,805m 1:55.3 View workout
05/11/16 30:00.0 7,457m 2:00.6

Hot and humid. Lots of people around me, some within inches on bench. Had build up of broncochonstriction in the last about the last 8 mi…

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12/22/15 1:00:00.0 15,173m 1:58.6

Rarely felt good in any way. Not sure how I managed a SR. Fatigue/energy waves at about each quarter. 130 drag. 24 ave rate.

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11/18/15 1:00:00.0 15,158m 1:58.7

Felt good. 129.5drag- just enough bite. Small angles worked. Did 2 halves-v good. About r24-6 best. Excess m last 2min.

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11/04/15 6:54.4 2,000m 1:43.6

87.7KG. 132/3 drag-felt fine.Began well.Emptied maintank at 4/8..could have been braver at 6/8 rather than 7/8. r29 only

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