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Log

Date Workout Score Ave Comments Action
06/21/21 40:00 20,916m 1:54.7

40 mins

4km plus 18. Stick.

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06/20/21 4000m 6:27.4 1:36.8 View workout
06/20/21 20:00 10,200m 1:57.6 View workout
06/18/21 1:54 898m 2:07.5 View workout
06/18/21 2634m 4:26.0 1:40.9 View workout
06/18/21 20:00 10,052m 1:59.3 View workout
06/17/21 6x1000m/1:15r 9:38.7 1:36.4

1000m x 6 (rest 1m15s)

Start and hold 4k pace and rate.

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06/16/21 v2000m/2:00r...6 6,400m 1:56.3

2km/600/600/600/600/2km (rest 2m/1m/1m/1m/1m)

2km at R20. 600s high.

R20 at 2km plus 19. 600s at 2km plus 5.

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06/16/21 2:54 677m 2:08.8

5mins easy

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06/16/21 8x5:00/r 19,998m 2:00.0 View workout
06/15/21 v3000m/5:00r...3 5,000m 1:48.1

3000m/1500m/500m (rest 5m/3m)

3000m at 2km plus 6. Fight to improve a little after.

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06/15/21 5:00 1,244m 2:00.5

5mins easy

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06/14/21 8000m 33:03.8 2:03.9

8000m R18

2km plus 21. Stick.

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06/14/21 2:13 504m 2:12.0

5mins easy

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06/14/21 v2500m/4:00r...3 4,000m 1:35.5

2500m/1000m/500m (4m/2m)

2500m at 4km pace . No faster and try and follow the profile of your 4km. Improve next two reps as desir…

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06/14/21 5:00 2,611m 1:54.8

5mins easy

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06/14/21 5:00 2,472m 2:01.3

5mins easy

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06/13/21 20000m 34:58.4 1:44.9 View workout
06/11/21 30:05 7,818m 1:55.4 View workout
06/11/21 4:21 962m 2:16.1

5mins easy

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06/11/21 4x6000m/1:00r 47:46.0 1:59.4

6000m x 4 (rest 1m)

4km plus 22. Stick.

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06/10/21 6x1000m/1:00r 21:48.9 1:49.0

1000m x 6 (rest 1m)

Start at 2km plus 6-7. Improve if possible.

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06/10/21 5:00 1,251m 1:59.9

5mins easy

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06/09/21 2x6000m/2:00r 48:48.4 2:02.0

6000m x 2 (rest 2m) R20

2km plus 19. Stick

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06/09/21 v8000m/2:30r...4 20,000m 1:46.8

8km/6km/4km/2km (rest 2m 30s)

Start at 4km plus 13. Increase 2s/4s/6s on the previous completed interval pace.

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