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Paul Doe

Log

Date Workout Score Ave Comments Action
04/24/20 41:52.0 10,000m 2:05.6

10:00 WU
1:00 'on' 1:00 recover, 2:00, 3:00, repeat to 10k
last 600m CD

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04/22/20 1:00:00.0 14,890m 2:00.8

10:00 WU
2x 6k, adjusting stroke rate to stay at 2:00 pace or just under, 6:00 rest between, drag 120
2:30 CD just to round out t…

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04/21/20 42:00.0 10,000m 2:06.0

SS, 20-21 spm, drag 120

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04/20/20 42:26.5 9,906m 2:08.5

10:00 WU
4x 1k, 4:30 recoveries, 1:47.5-1:49.4

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04/18/20 41:20.0 10,000m 2:04.0

steady state, hard :30 every 3:00

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04/17/20 52:00.0 12,245m 2:07.3

10:00 WU
30:00 rate ladder, 2x 18-26spm, 7308m
6x 1:00 max, 1:00 paddle

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04/11/20 52:24.0 12,280m 2:08.0

10:00 WU
10k, repeats-3:00 @ 20, 1:00 @ 22, 3:00, 1:00 @ 24, 3:00, 1:00 @ 26, 3:00, 1:00 @ 28,

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04/10/20 44:00.0 10,488m 2:05.8

10:0 WU
4x 5:00, 3:30 recoveries, avg. 1:51, 27spm, drag 112

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04/08/20 1:00:00.0 14,498m 2:04.1

rate ladders 5:00e, 18, 20, 22, 24, 26, 24, 22, 20, 18, 20, 22, 24

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04/06/20 49:00.0 11,700m 2:05.6

10:00 WU
3x 10 max, 10 paddle, 20, 20, 30, 30, 40, 40, 30, 30, 20, 20, 10, 10

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04/04/20 1:10:00.0 16,438m 2:07.7

10:00 WU
2x 30:00 rate ladders, 6:00e 18-26 spm, 7272m, 6980m, 10:00 rest between

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04/03/20 48:22.0 11,353m 2:07.8

10:00 WU
6x 1k, 6k+6 pace, 2:30 recoveries, 25-27spm

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04/02/20 42:59.0 10,000m 2:08.9

progression row

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03/31/20 48:00.0 11,380m 2:06.5

10:00 WU
33:00 - :30 'on' :30 recover, 1:00 'on' 1:00 recover, 2:00 'on', 2:00 recover repetitions
…

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03/29/20 53:57.0 12,260m 2:12.0

10:00 WU
10k, max effort :30 every 3:00, 43:57

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03/28/20 1:06:00.0 16,000m 2:03.7

3x 5k, 20, 22, 25spm each, 5:00 rests, 5:00 CD
21:00, 20:30, 19:30

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03/27/20 52:00.0 12,354m 2:06.2

10:00 WU
2x (1:00 hard, 1:00 recover, 2:00 hard, 2:00 recover, 3:00 and 4:00 etc)

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03/23/20 1:00:00.0 14,237m 2:06.4

2x 30:00 ladders, 5:00e 16-26spm. 5:00 rest between 7130m, 7107m

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03/22/20 45:13.0 10,040m 2:15.1

10:00 WU
4x 1k, 5:00 recoveries, 1:50ish

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03/16/20 1:07:00.0 15,203m 2:12.2

7:00 WU
1:00:00 easy SS, 5:00 ladders 18-24spm

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03/15/20 1:27:00.0 20,225m 2:09.0

33:00, 30:00, 24:00 rate ladders, 16-26-16, 3:00e

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03/14/20 37:00.0 9,100m 2:01.9

GLR indoor workout
7:00 WU
3x (5x :40 max, 1:20 SS, 5:00 rest)

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03/11/20 59:50.0 14,210m 2:06.3

GLR indoor practice
10:00 WU
2x rolling 6k, rate and effort ladders

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03/10/20 57:00.0 13,000m 2:11.5

GLR indoor practice

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03/06/20 1:00:00.0 13,953m 2:09.0

4x 15:00 rate ladders again
day 2 of cold

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