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Paul Doe

Log

Date Workout Score Ave Comments Action
09/07/16 1:00:00.0 13,925m 2:09.2

steady, 19-20 spm

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09/06/16 1:00:00.0 13,899m 2:09.5

steady calorie burn, 19-20 spm

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09/05/16 45:00.0 11,020m 2:02.5

10:00 warm up
20:00, 5295m, 23-24 spm
15:00 cool down

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09/02/16 43:00.0 10,000m 2:09.0

steady 20-21 spm

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09/01/16 44:04.0 10,000m 2:12.2

just steady. picked up the pace some the last 10:00 just to make sure I was below 45:00

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08/31/16 43:43.0 10,000m 2:11.1

steady 19-20 spm

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08/30/16 35:00.0 8,060m 2:10.2

10:00 warm up. then alternating 3:00 @ 2:00 pace, 3:00 easier pace, rate from 19-22 spm
5:00 cooldown

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08/29/16 30:00.0 7,050m 2:07.6

steady state. After 10:00 warm up, 10 hard strokes every 500m. 20-21 spm.

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06/20/16 6:40.0 1,460m 2:16.9

Ah, crud. I thought it was a 20k challenge. Went out for another 1k after a beer and some supper. Good thing I hadn't showered yet.<…

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06/20/16 43:20.0 10,000m 2:10.0

4k m, then 6k of alternating 1 hard, 1 easier

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06/20/16 45:30.0 10,000m 2:16.5

early morning steady, 1/2 of Challenge

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06/18/16 40:00.0 9,102m 2:11.8

10:00 warm up,
5x 2:00 @ 30spm, 1:45.2-1:46:0, 3:00 recoveries
5:00 cooldown

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06/11/16 41:00.0 8,269m 2:28.7

10:00 warm up
4x 1k, 25-26 spm, 4:00 recoveries, 1:52.5 avg

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06/10/16 43:15.0 10,265m 2:06.4

steady, 20-21 spm

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06/09/16 29:56.0 6,705m 2:13.9

10:00 warm up, 5:00 cooldown, 8:00 recoveries
4x 500m, 29-31 spm, 6:56 total

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06/05/16 42:00.0 10,000m 2:06.0

steady state, 20-21 spm

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05/24/16 43:41.0 10,032m 2:10.6

10:00 warm up
5x 1k, 3:00 recoveries, 4x 3:35-3:40, last one part of cool down

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05/17/16 42:06.0 9,550m 2:12.2

6x 1k, first one-warm up,
3x 3:37-3:38.8, 3:00 recovery
last on cool down

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05/16/16 30:00.0 6,800m 2:12.3

steady

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05/15/16 32:03.0 7,000m 2:17.3

steady

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05/08/16 45:00.0 10,288m 2:11.2

low and steady. water tomorrow hopefully

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05/04/16 45:00.0 10,096m 2:13.7

slow and steady

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05/03/16 50:37.0 11,632m 2:10.5

10:00 warm up
6x 1k, 24 spm, sub 1:50, 3:00 recovery except for last one which was more cool down, 2:00 pace @ 22spm

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04/30/16 21:37.0 5,000m 2:09.7

10:00 warm up, then hard 10 every 2:00

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04/27/16 44:53.0 10,385m 2:09.6

10:00 warm up
3x 1k, sub 1:50, 25-26spm
15:00 cool down

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