Sean Richards

Log

Date Workout Score Ave Comments Action
03/14/23 v10:00/2:00r...4 6,539m 2:08.4

5K Plan - W2/S5 - Fitness Matters WOTW
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03/14/23 4:00 792m 2:31.5

4 Minute Warm Up
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03/10/23 30:00 6,858m 2:11.2

5K Plan W2/S4 - 30 mins alternating 18/20spm
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03/10/23 4:00 818m 2:26.6

4 Minute Warm Up
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03/09/23 2:00 421m 2:22.5

2 Minute Cool Down
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03/09/23 10x2:30/1:15r 6,409m 1:57.0

5K Plan W2/S3 - 10 x 2:30
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03/09/23 10:00 2,204m 2:16.1

10 minutes warm up
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03/08/23 5000m 19:59.2 1:59.9

5000m T/T
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03/07/23 3x13:00/1:30r 8,903m 2:11.4

5K Plan W2/S2 - 3x13 mins
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03/06/23 2:00 400m 2:30.0

2 Minute Cool Down
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03/06/23 7x4:00/2:30r 7,152m 1:57.4

5K Plan W2/S1 7x4 mins
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03/06/23 4:00 824m 2:25.6

4 Minute Warm Up
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03/05/23 v4:00/r...9 7,154m 2:05.8

5K Plan - W1 / S5
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03/05/23 10m 0:02.6 2:10.0

5K Plan - W1 / S5
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03/03/23 2:00 414m 2:24.9

2 Minute Cool Down
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03/03/23 2x20:00/2:00r 9,374m 2:08.0

5K Plan W1 / S4 - 2x20 mins at 22spm
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03/03/23 4:00 820m 2:26.3

4 Minute Warm Up
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03/02/23 2:00 349m 2:51.9

2 Minute Cool Down
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03/02/23 12x2:00/1:00r 6,187m 1:56.3

5K Plan W1/S3 - 12x2mins at 5K rate & pace
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03/02/23 4:00 855m 2:20.3

4 Minute Warm Up
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03/01/23 1000m 3:47.1 1:53.5

Concept2 1K Wednesdays

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03/01/23 2:00 387m 2:35.0

2 Minute Cool Down
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03/01/23 4x10:00/1:30r 9,154m 2:11.0

5K Plan W1/S2 - 4x10 Mins at 18/20/18/20
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02/28/23 2:00 381m 2:37.4

2 Minute Cool Down
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02/28/23 6x4:00/2:00r 6,054m 1:58.9

5K Plan W1/S1 - 6x4 Mins 28spm with 2 Min rec
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