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Paul Symons

Log

Date Workout Score Ave Comments Action
04/18/20 44:00.0 10,500m 2:05.7

2 x 5k 5R with 500 mtr warmup.decreasing splits. 21.00 then 20.42

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04/16/20 1000m 5:20.9 2:40.4 View workout
04/16/20 6x0:30/0:30r 842m 1:46.8 View workout
04/16/20 4x250m/1:00r 3:31.2 1:45.6 View workout
04/16/20 2x500m/1:00r 3:31.3 1:45.6 View workout
04/16/20 5:47 1,011m 2:51.6 View workout
04/16/20 30:00.0 5,000m 3:00.0

Des Norton Sprintervals 2 x500, 4 x 25, 6 x 30secon 30 off, plus 1K either end warm up and warm down

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04/14/20 14000m 1:03:32.1 2:16.1 View workout
04/14/20 1:06:00.0 14,500m 2:16.5

14K plus 500 mtr warm up. last yamsquad effort for me. need to geet back to speed training.

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04/12/20 2x5000m/5:00r 47:10.8 2:21.5 View workout
04/12/20 1:00:00.0 10,500m 2:51.4

2 x 5K + 5mins rest +500 mtr warm up

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04/11/20 3x7033m/2:30r 1:39:04.2 2:20.8 View workout
04/11/20 1:03 181m 2:56.5 View workout
04/11/20 1:50:00.0 21,499m 2:33.4

3 sets of 7033mtrs plus 500 warmup.

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04/09/20 14000m 1:06:47.0 2:23.1 View workout
04/09/20 1:12:00.0 14,500m 2:28.9

14K thursday row plus warm up 500

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04/07/20 14000m 1:01:02.0 2:10.7 View workout
04/07/20 3:01 512m 2:57.2 View workout
04/07/20 1:05:00.0 14,500m 2:14.4

tuesday 14k plus warm up.

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04/05/20 10000m 49:31.4 2:28.5 View workout
04/05/20 1:02:00.0 10,500m 2:57.1

slow distance to get into the top 100 on the Yamsquad!

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04/04/20 3x7033m/2:30r 1:40:12.8 2:22.4 View workout
04/04/20 1:40:00.0 21,599m 2:18.8

1/2 mrathon +500mtr warm up as 3 intervals of 7033mtr

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04/02/20 14000m 1:02:51.2 2:14.6 View workout
04/02/20 3:02 513m 2:58.2 View workout