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Log

Date Workout Score Ave Comments Action
06/08/23 4:00 1,125m 1:46.6

June CTC #1
4' TT
**PB**

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06/08/23 v4:00/r...10 4,614m 2:08.4

19:45 Warm up - 2k pace

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06/06/23 v9:00/r...8 14,906m 2:00.7

4 * 15' - 4mins rest
R27/77.5% 2k watts, R21/62.5% 2k watts
HR CAP 92.5% MAX

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06/06/23 1500m 6:29.4 2:09.8

1.5K WU or CD

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06/05/23 v15:00/r...6 21,813m 2:03.7

2 * 45' - 4mins 30secs rest
R25/70% 2k watts, R21/60% 2k watts, R23/65% 2k watts
HR CAP 90% MAX

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06/05/23 1000m 4:25.8 2:12.9

1K WU or CD

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06/02/23 8x1250m/2:00r 39:28.5 1:58.4

8 * 1250m - 2mins rest
R22/2k+12, R24/2k+9

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06/02/23 1000m 4:16.4 2:08.2

1K WU or CD

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06/01/23 v7:00/r...6 14,699m 2:02.4

3 * 20' - 5mins rest
R27/77.5% 2k watts, R21/62.5% 2k watts
HR CAP 92.5% MAX

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06/01/23 1000m 4:08.8 2:04.4

1K WU or CD

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05/29/23 v15:00/1:30r...3 7,255m 2:04.0

15/10/5mins - 90secs rest
R18/2k+20, R22/2k+15, R26/2k+8,

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05/29/23 2x1250m/2:00r 7:05.5 2:06.1

8 * 1250m - 2mins rest
R22/2k+12, R24/2k+9
*Not enough in legs after 60min treadmill power walk, so replaced with something gentl…

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05/29/23 1000m 4:31.2 2:15.6

1K WU or CD

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05/28/23 4x1000m/2:00r 14:52.1 1:51.5

May CTC
4*1k - 2mins rest

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05/28/23 1500m 6:34.9 2:11.6

1.5K WU or CD

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05/27/23 v1:15:00/r...5 20,479m 2:11.8

Post-holiday 75r18 + 15' build

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05/27/23 1500m 6:48.1 2:16.0

1.5K WU or CD

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05/19/23 10000m 50:00.8 2:30.0

10k recovery

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05/18/23 2000m 10:57.1 2:44.2

2K WU or CD

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05/18/23 21097m 1:26:12.6 2:02.5

HM TT
**PB - previous 01:27:24.6**

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05/18/23 1000m 4:35.8 2:17.9

1K WU or CD

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05/16/23 10000m 42:49.6 2:08.4

10kr20 - 80% MHR

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05/16/23 1500m 6:47.4 2:15.8

1.5K WU or CD

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05/15/23 4x20:00/2:00r 19,343m 2:04.0

4 * 20' - 2mins rest
R21/62.5% 2k watts, R25/72.5% 2k watts, R23/67.5% 2k watts
HR CAP 90% MAX

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05/12/23 v11:00/2:00r...5 8,533m 2:03.0

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

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