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Log

Date Workout Score Ave Comments Action
09/14/23 2000m 9:35.8 2:23.9

2K WU or CD

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09/14/23 15x150m/0:45r 7:31.4 1:40.3

15*150m - 45secs rest
Rep 5 is a lie!

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09/14/23 1500m 6:44.8 2:14.9

1.5K WU or CD

 View workout
09/13/23 v5000m/3:00r...8 15,850m 2:03.9

Rate ladder
Start R18/2K+20 then -3secs for each 2spm increase. Last rep is free rate/pace

 View workout
09/12/23 v11:00/2:00r...5 8,633m 2:01.6

11'/1'/11'/1'/11' - 2mins rest
R20/2k+19, R34/2k-3
*Workout PB*

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09/12/23 1500m 6:49.1 2:16.3

1.5K WU or CD

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09/11/23 3x30:00/1:00r 18,923m 2:22.6

3*30' - 1min rest

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09/07/23 3x30:00/1:00r 19,638m 2:17.4

3*30' - 1min rest

 View workout
09/04/23 v2250m/r...5 9,500m 2:05.5

9k/500m - 3mins rest
R20/2k+19, R32/hard
Necessary zone 3 sweat fest, finishing with a kick up the backside

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09/04/23 1000m 4:27.8 2:13.9

1K WU or CD

 View workout
09/03/23 v1000m/4:00r...7 4,750m 1:49.4

CTC September
Target 2k +1/0/0/-5/0/+1/+2
Ended up ave 0.8 secs off ave 2k PB pace
www.c2ctc.…

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09/03/23 1000m 4:07.6 2:03.8

1K WU or CD

 View workout
09/02/23 v11:00/2:00r...5 8,455m 2:04.1

11'/1'/11'/1'/11' - 2mins rest
R20/2k+19, R34/2k-3
"If you don't eat your meat, you can't…

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09/02/23 1000m 4:30.5 2:15.2

1K WU or CD

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09/01/23 2000m 9:10.9 2:17.7

2K WU or CD

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09/01/23 5x1250m/1:00r 24:14.2 1:56.3

5*1250m - 1min rest
R26/5k+3

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09/01/23 1000m 4:18.1 2:09.0

1K WU or CD

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08/31/23 2000m 9:17.9 2:19.4

2K WU or CD

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08/31/23 30:00 7,500m 2:00.0

30mins - R22/24/26/24/22
R20/2k+18,R22/2k+15,R24/2k+12
*Workout PB*

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08/31/23 1000m 4:26.3 2:13.1

1K WU or CD

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08/30/23 3x30:00/1:00r 19,710m 2:16.9

3*30' - 1min rest

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08/27/23 2000m 9:44.5 2:26.1

2K WU or CD

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08/27/23 8x300m/1:30r 8:17.2 1:43.5

8*300m - 90secs rest
R32-34/2k-4

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08/27/23 2000m 8:51.4 2:12.8

2K WU or CD

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08/26/23 v4000m/2:00r...4 10,000m 1:59.2

4k/3k/2k/1k - 2mins rest
R24/2k+14,R26/2k+12,R28/2k+9,R30/2k+5

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