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Log

Date Distance Time Pace Comments Action
02/04/16 4,000m 15:17.0 1:54.6

2x2000 1000@24, 500@26, 250@28, 250@30 x2

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02/02/16 2,863m 10:00.0 1:44.7

10 x 1 minute w 1 minute breaks.

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02/01/16 3,000m 11:22.8 1:53.8

3x1000m w 1min breaks

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01/30/16 6,000m 22:17.2 1:51.4

12x500 w 2min breaks

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01/28/16 5,329m 21:00.0 1:58.2

6min@20rpm 5@22 -- 1@30

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01/26/16 4,457m 18:21.3 2:03.5

10hard/10light up to 50/50 and back down

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01/25/16 6,139m 24:00.0 1:57.2

3min on 1min off x 8

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01/23/16 5,330m 20:00.0 1:52.5

2min on 1min off x 10

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01/21/16 3,877m 15:00.0 1:56.0

5min on 3min off x 3

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01/20/16 4,000m 15:38.6 1:57.3

1000m on 2min off x4

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01/14/16 8,000m 31:25.4 1:57.8

8x1000m w 2m breaks

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01/12/16 3,345m 12:00.0 1:47.6

12x1m w 1m breaks

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01/11/16 3,750m 14:04.8 1:52.6

750x5 w 1m breaks

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01/09/16 3,761m 14:00.0 1:51.6

2/3/4/3/2 pyramid w 2m breaks

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01/07/16 5,000m 19:57.7 1:59.7

rate changes every 1000 22/26/22/26/22

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01/05/16 2,031m 6:40.0 1:38.4

20s on 40s off x 20

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12/31/15 3,000m 10:22.4 1:43.7

250m w 1m breaks x 12

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12/27/15 5,000m 21:00.4 2:06.0

5000m w rate changes 26/24/20/24/26

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12/24/15 3,750m 14:18.2 1:54.4

750m x 5 w 2m breaks

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12/22/15 3,215m 12:00.0 1:51.9

4X 3minutes on 2 minutes rest

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