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Log

Date Workout Score Ave Comments Action
05/12/22 10x1000m/2:00r 16:15.4 1:37.5

1km x 10 (rest 2m)

Start at 4km pace plus 2 and improve.

 View workout
05/11/22 1:00:00 14,932m 2:00.5

60 mins

R20/22/20/24

Set 15 min splits. R20 at 2km plus 19. increase pace 2s for each increase in rate.

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05/11/22 1:12 257m 2:21.0

5mins easy

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05/11/22 8x4000m/1:00r 1:00:00.1 1:52.5

4km x 8 (rest 1m)

Start at 4km pace plus 16. Stick.

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05/10/22 2x5000m/2:00r 40:50.4 2:02.5

5000m x 2 (rest 2m) R20

Stick close to 2km plus 19s/500m

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05/10/22 30:00 15,690m 1:54.7

30 mins

Stick at 4km plus 18.

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05/09/22 2x20:00/1:30r 9,992m 2:00.0

20 mins x 2 (rest 90s) R18/24

Start at 2km plus 20. Increase pace 7s/500m for the R24.

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05/07/22 100000m 3:09:19.3 1:53.5 View workout
05/05/22 7x1250m/2:30r 31:26.4 1:52.6

1250m x 8 (Rest 2mins 30secs)

SR High

Start at 2km plus 9.

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05/05/22 5:00 1,245m 2:00.4

5mins easy

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05/05/22 12x5:00/r 30,300m 1:58.8 View workout
05/04/22 v6000m/2:30r...3 14,000m 1:50.8

6km/2km/6km

(rest 2m 30)

Start at 4km pace plus 20s/1000 for the 6ks. 2km 4km if possible.

 View workout
05/03/22 3x15:00/1:30r 11,178m 2:00.7

15mins x 3 (Rest 90secs)

R20/24/20

Start 2km plus 19. Increase pace 5s/500m for the R24.

 View workout
05/03/22 2:24 492m 2:26.3

5mins easy

 View workout
05/03/22 v16:00/2:00r...4 16,715m 1:47.6

16m/8m/4m/2m

(rest 2m)

Start at 4km plus 16 and improve.

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05/02/22 10x3000m/1:00r 55:04.8 1:50.1

3000m x 10 (rest 1m)

Start at 4km pace plus 15. Stick.

 View workout
04/30/22 2:00:00 63,159m 1:53.9 View workout
04/30/22 15:00 7,901m 1:53.9 View workout
04/28/22 1:00:00 14,865m 2:01.0

60mins

12mins @ R20/22/24/22/20

Set 12 min splits. R20 @ 2km plus 19. Increase pace 2s for each increase in rate.

 View workout
04/28/22 v5000m/r...6 18,000m 1:50.3

5km(0)1km(3m)/5km(0)1km (3 min)/5km(0)1km

Start at 4km pace plus 18s/1000m. 1km 4km plus 2.

 View workout
04/27/22 3x3000m/2:00r 36:54.4 2:03.0

3000m x 3 (Rest 2mins)

R20

Stick close to 2km plus 18s/500m.

 View workout
04/27/22 3318m 6:38.2 2:00.0 View workout
04/27/22 6x5000m/1:00r 59:25.2 1:58.8

5km x 6 (1m)

4km pace plus 22.

 View workout
04/26/22 4x12:00/1:30r 11,929m 2:00.7

12mins x 4 (Rest 90secs)

R20/24/20/24

Start 2km plus 19. Increase pace 5s/500m for the R24.

 View workout
04/26/22 v10:00/2:00r...6 21,895m 1:49.6

10m/8m/6m/4m/2m/10m (rest 2m)

Start at 4km plus 15 and improve.

 View workout