Jason James

Log

Date Workout Score Ave Comments Action
10/11/22 v5000m/0:10r...10 30,000m 2:11.5

30km Hill Climb Intervals
5 Easy, 1 Steady Uphill.
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10/10/22 v0:45/0:15r...15 3,171m 1:46.4

"It's only 20 minutes".

2x 10x 45/15r
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10/10/22 8:00 1,938m 2:03.8

Warm-up
8min
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10/09/22 4x5000m/1:00r 1:28:05.3 2:12.1

EASY distance
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10/07/22 3x5000m/1:00r 1:06:55.4 2:13.8

5km Easy Intervals + 1min rest
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10/05/22 42195m 2:46:36.1 1:58.4

The Marathon
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10/03/22 10118m 46:33.8 2:18.0

20km
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10/02/22 5000m 19:59.3 1:59.9

5km
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09/30/22 20000m 1:26:39.6 2:09.9

20km
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09/29/22 v4000m/r...10 25,000m 2:08.4

Steve's 5x5 Hill Climb Culminator
5x 4km@1-3 +1km@10. + 30r
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09/26/22 v4000m/0:15r...6 15,000m 2:06.2

20km easy
4km+1km x 5 LIT
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09/21/22 v4000m/0:15r...3 8,556m 2:43.7

20km easy
4km+1km x 5 LIT
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09/16/22 v4000m/0:15r...8 20,000m 2:10.7

20km easy
4km+1km x 5 LIT
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09/13/22 5:00 1,062m 2:21.2

Cool-down
5km
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09/13/22 v1:00/0:15r...35 5,506m 1:44.8

7th Heaven
60>45>30>15>15 / 15sec rest
60sec rest
x 7
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09/13/22 8:00 1,880m 2:07.6

Warm-up
8min
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09/12/22 v5000m/0:10r...10 30,000m 2:06.7

30km Hill Climb Intervals
5 Easy, 1 Steady Uphill.
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09/12/22 37m 0:11.4 2:34.0

30km Hill Climb Intervals
5 Easy, 1 Steady Uphill.
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09/08/22 v5000m/0:10r...10 30,000m 2:09.9

30km Hill Climb Intervals
5 Easy, 1 Steady Uphill.
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09/07/22 1564m 8:02.3 2:34.1

Cool-down
5km
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09/07/22 v8:00/4:00r...21 6,334m 1:48.9

"It's only 20 minutes".
8min warm up
2x 10x 45/15r
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09/05/22 v4000m/r...10 25,000m 2:04.9

Steve's 5x5 Hill Climb Culminator
5x 4km@1-3 +1km@10. + 30r
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09/04/22 v10000m/1:00r...7 26,600m 1:58.8

Accelerando diminution
Decreasing the distance, but getting faster, with a 100m crescendo!
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09/01/22 v4000m/r...10 25,000m 2:04.7

Steve's 5x5
5x 4km@1-3 +1km@10. + 30r
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08/23/22 15000m 1:06:05.0 2:12.1

15km
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