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Log

Date Workout Score Ave Comments Action
08/28/20 2x20:00/1:00r 9,184m 2:10.6

2x20' L4 2x(180-180) 1'r
Strangely tired

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08/26/20 5x1500m/4:00r 29:15.7 1:57.0

5x1500 4'r Target 1:58

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08/25/20 2x20:00/1:00r 9,229m 2:10.0

2x20' L4 2x(180-180) 1'r

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08/23/20 8x750m/1:00r 23:10.9 1:55.9

8x750 1'r

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08/22/20 3x20:00/1:00r 13,877m 2:09.7

3x20' L4 3x(180-180) 1'r

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08/21/20 v3500m/8:00r...3 10,500m 2:03.1

3x3500 8'r Target 5k+11, 5k+6, 5k+1

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08/20/20 3x20:00/1:00r 13,860m 2:09.8

3x20' L4 3x(180-180) 1'r

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08/19/20 4x2000m/2:00r 32:43.0 2:02.6

4x2k 2'r
Rate changes

Each rep:
1k at 2:06 r20
500m at 2:02 r22
250m at 1:58 r24
250m at 1:54 r26

…

 View workout
08/17/20 2x20:00/1:00r 9,234m 2:09.9 View workout
08/17/20 5:03 1,121m 2:15.2 View workout
08/16/20 12x500m/1:00r 23:01.7 1:55.1

12x500 1'r

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08/15/20 3x20:00/1:00r 13,802m 2:10.4 View workout
08/12/20 40:29.0 10,000m 2:01.4

4km @ 2K+16
3Km @ 2K +14
2Km @ 2k+11
1Km @2k+6
Rating up each interval 2.30 rest between.

Targets (based on notion…

 View workout
08/11/20 40:00.0 9,332m 2:08.5

2x20' L4 2x(180-180)
20:00 4651 18
20:00 4682 18
Overpowered, but felt reasonably easy today.

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08/10/20 12:01.3 3,002m 2:00.1

2k warm up.
Tried to do 650/550/450 sprints, failed all :(

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08/08/20 1:00:00.0 13,850m 2:09.9

3x20' L4 r1 3x(180-180)
20:00 4601 18
20:00 4626 18
20:00 4622 18

 View workout
08/07/20 40:00.0 9,183m 2:10.6

2x20, 2x(180-180)
20:00 4581 2:10.9 18
20:00 4602 2:10.3 18

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08/06/20 9:31.1 2,200m 2:09.7

Attempted 1200-1000-800 r4. After doing some weights, and so hard.
4:25.3 1200 1:50.5 30. More or less on target
5:05.8 1000 2:3…

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08/06/20 10:00.0 2,306m 2:10.0

180 L4 warm up

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08/05/20 30:00.0 6,884m 2:10.7

30' L4
180-180-180
10:00 2288 18
10:00 2297 18
10:00 2299 18

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08/04/20 1:00:00.0 13,817m 2:10.2

3x20'1r 3x(180-180)
20:00.0 4583 2:10.9 18
20:00.0 4621 2:09.8 18
20:00.0 4613 2:10.0 18

 View workout
08/02/20 3:41.7 1,118m 1:39.1

Attempted 600-500-400.
Failed 600 and 400 (381m and 237m), but finshed 500m.
Target 1:41.
Actuals 1:37.9, 1:39 and 1:37

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08/02/20 20:00.0 4,634m 2:09.4

180-180 L4 warmup

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08/01/20 40:00.0 9,101m 2:11.8

2x20' 2x(180-180)
20:00 4620 18
20:00 4480 18
2 hour walk in morning. Terrible workout!

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07/29/20 40:00.0 9,248m 2:09.7

2x20' 1r
184-180 1r 180-180
20:00 4623 19 overstroked :(
40:00 4615 18

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