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Log

Date Workout Score Ave Comments Action
11/22/19 1:00:00.0 13,863m 2:09.8

L4
184-180-184-180-184-184
2306-2305-2321-2310-2309-2312

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11/19/19 38:30.0 9,348m 2:03.5

2k w/u at 2:07.8
4x2k, target 2:00.25
actual 2:00.8, 1:59.6, 1:59.4, HD with 652m to go final rep :(

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11/17/19 40:00.0 9,392m 2:07.7

L4 184-180-180-188.
Felt strong, overpowered.
30kg 3x10 front squats, 1x10 ohead squats.

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11/16/19 10000m 41:24.0 2:04.2

2:02/2:08 per 500m target
2:02.1, 2:07.8, 2:01.9, 2:07.8, 2:01.9, 2:07.1, 2:01.8, 2:06.8, 2:01.9, 2;07.1, 2:01.6, 2:07.1, 2:01.9, 2:0…

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11/14/19 51:10.5 12,000m 2:07.9

Steady. Target split 2:09

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11/13/19 49:36.6 12,000m 2:04.0

2k w/u
4x2k r5'
target 2:01, 2:01, 2:00, 2:00
actual 2:00.8, 2:00.7, 1:59.7, 1:58.8
2k c/d

 View workout
11/10/19 40:00.0 9,300m 2:09.0

L4 184-180-184-180
Fatigued from previous 2 days' workouts. Bit over-stroked. Lower back a bit sore.

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11/09/19 37:13.8 9,000m 2:04.1

2:02/2:08 per 500m. Really good w/o.
2:01.9, 2:07.8, 2:01.9, 2:07.4, 2:02.6, 2:06.7, 2:01.9, 2:07.4, 2:01.9, 2:07.0, 2:01.9, 2:07.3,…

 View workout
11/08/19 1:00:00.0 13,869m 2:09.7

L4 184-180-184-180-188-180

 View workout
11/05/19 40:31.3 10,001m 2:01.5

2k w/u at 2:07.1,
4x2k r5'10"
Target 3x2:01, 1x2:00.
Actual 2:00.8, 2:00.8, 2:00.7, 1:58.3 (steady 2:00 plus 200…

 View workout
11/03/19 40:00.0 9,433m 2:07.2

L4
184-180-180-188.
Bit over-stroked but happy to finish!

 View workout
11/02/19 38:13.4 9,000m 2:07.4

2:00.9, 2:06.7, 2:01.8, 2:07.2, 2:01.6, 2:06.8, 2:01.9, 2:06.8, 2:01.6, 2:06.8, 2:01.4, 2:07.4, 2:01.8, 2:40.9!!!, 2:01.4, 2:07.2, 1:59.7…

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10/31/19 54:00.0 12,000m 2:15.0

Hot, thirsty and tired. 4x3k.

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10/29/19 7:48.0 2,000m 1:57.0

8x250, r1"30',
59.2, 59.3, 58.4, 56.8, 57.9, 57.9, 57.2, 57.3

 View workout
10/29/19 40:37.5 10,000m 2:01.8

2k w/u, then 4x2k, r5:20. 2:00.8, 2:00.8, 2:00.8, 1:59.0. Target 2:01. Very controlled. 6min bike w/u first.

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10/27/19 1000m 4:01.3 2:00.6

2:02.5, 2:03.7, 2:08.2, 2:00.2. 1:48.5

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10/27/19 42:00.0 9,210m 2:16.8

Horrible w/o. Supposed to be 40' L4 184-180-192-180, but just couldn't do it. Two HDs and gave up.

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10/26/19 33:02.4 8,000m 2:03.9

500m on 500m off at 2:02/2:08. Target.
Actual av. 2:01.3/2:06.5

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10/26/19 8:44.8 2,000m 2:11.2

Warm up

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10/26/19 3:00.0 850m 1:45.8

Warm up(!) Tried for 1min pb, got 294m.

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10/23/19 21:50.0 5,090m 2:08.6

Horrible w/o. HD.

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10/22/19 13:28.4 3,000m 2:14.7

w/u and c/d

 View workout
10/22/19 31:51.9 8,000m 1:59.4

4x2k on 5'30" rest.
1 8:00.3 2:00.0 24
2 7:56.4 1:59.1 25
3 8:00.7 2:00.1 26
4 7:54.5 1:58.6 27

 View workout
10/20/19 28:46.8 7,000m 2:03.3

14x500 on/off. On pace target 2:02, off target 2:08
2:01.5, 2:07.6, 2:01.5, 2:06.9, 2:00.8, 2:07.1, 2:01.1, 2:07.0, 2:01.1, 2:07.0, 2…

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10/20/19 8:33.4 2,000m 2:08.3

w/u

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