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Paul Doe

Log

Date Workout Score Ave Comments Action
02/10/20 1:00:00.0 13,251m 2:15.8

15:00 WU
3x 5:00, target 1:50, 6:00 recoveries, 1:49.1-150.5, drag 115, 28-29spm
short rest, 12:00 CD to make 60 mins

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02/09/20 1:00:00.0 13,704m 2:11.3

SS, 20-21 spm

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02/08/20 58:00.0 12,995m 2:13.8

10:00 WU
3x 10:00, 6:00 recoveries, 1:55ish, 26-27spm, drag 118

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02/07/20 44:35.0 10,000m 2:13.7

steady state, 20-22 spm

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02/05/20 54:00.0 11,759m 2:17.7

10:00 WU
8x 1:00 max, 2:00 recoveries
20:00, max :30, 2:00 recoveries

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02/03/20 52:00.0 12,388m 2:05.9

10:00 WU
2x 16:00, goal 2:03- 2:01.9, 2:02.3, 23-24spm, 5:00 paddle between, 5:00 CD

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02/02/20 50:00.0 12,240m 2:02.5

10:00 WU
4x 5:00, 1:50 pace, 26-27 spm, 5:00 recoveries

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01/31/20 49:00.0 10,985m 2:13.8

10:00 WU
3x 8:00, 5:00 recovery, 1:55.x, 26spm, drag 120

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01/28/20 1:01:00.0 13,856m 2:12.0

10:00 WU
6x 1:30 max, 427m-439m, 2:00 recoveries
30:00 steady, 20 spm 6730m

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01/26/20 43:47.0 10,000m 2:11.3

easy row to loosen up, 19spm

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01/25/20 20:00.0 4,000m 2:30.0

WU and staying loose at NE Sprints

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01/25/20 6:58.5 2,000m 1:44.6

NE Sprints

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01/24/20 30:00.0 6,820m 2:11.9

easy meters

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01/23/20 44:00.0 10,180m 2:09.6

10:00 WU
34:00, every 3:00, a 10 max then recover

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01/22/20 30:00.0 6,670m 2:14.9

warm up and stay loose

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01/21/20 47:20.0 10,950m 2:09.6

10:00 WU
2x 2k with rest between, 7:07.9 and 7:19.8
30:00 aerobic cooldown

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01/21/20 7:07.9 2,000m 1:46.9

drag 117, avg. 29spm

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01/19/20 1:16:00.0 17,263m 2:12.0

10:00 WU
2x 33:00 rate ladder, 3:00e 16 thru 26 and back down

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01/18/20 1:18:00.0 17,991m 2:10.0

rate ladder 3:00e 16 thru 26, back down, 33:00 total
5:00 rest
alternating ON and OFF's, 1:00 thru 4:00 and back down, 40:00…

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01/17/20 1:00:00.0 14,100m 2:07.6

2x 30:00 easy at PF

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01/16/20 58:46.0 13,129m 2:14.2

10:00 WU
22:00 rate ladder, 2:00 ea 16-26-16,
2x 5x 200m max, 2:00 recovery, 1:41-1:42 pace ea

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01/14/20 45:00.0 10,457m 2:09.1

10:00 WU
8x 500m, 2:00 recoveries, 1:44.1-1:48.9, 26-30 spm
5:00 CD

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01/12/20 1:10:00.0 16,139m 2:10.1

10:00 WU
steady state work
2x 30:00, 7227m@23spm, 6702m @22spm

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01/11/20 58:40.0 13,600m 2:09.4

10:00 WU
3x 2k, 4:00 recovery, 7:16, 7:26, 7:46 - 2x 1k 3:00 recovery - 1x 500m

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01/08/20 53:27.0 13,260m 2:00.9

10:00 WU-2260m
100m hard, 100m easy, 200m, 300m etc through 1k- 11k total

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