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Log

Date Workout Score Ave Comments Action
03/28/21 10000m 41:51.5 2:05.5

10k ss@21 28 second -ve split 2nd 5k.

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03/27/21 v3000m/2:00r...3 10,000m 2:22.8

3k warm up, 5k (500mf, 250ml), 2k warm down

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03/25/21 10000m 47:20.5 2:22.0

10000m, (250ml,250mh,250mf)

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03/24/21 5017m 23:17.5 2:19.2

7 x (500m ss, 250ml)

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03/23/21 10000m 46:28.1 2:19.4

(2500m ss, 2000m ss, 1500m ss, 1000m ss, 500m ss) 500m rest between.

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03/22/21 5014m 21:07.2 2:06.3

5k ss very comfortable start to week.

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03/21/21 10000m 51:15.3 2:33.7

2k warm up, fartlek 6x(10f,10l),5x(15f,15l),4x(20f,20l),5x(15f,15l),6x(10f,10l), warm down to 10k.

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03/20/21 10000m 47:04.7 2:21.2

5000m ss @22, 5 x (500ml, 500m ss@2:00)

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03/20/21 7:44 1,501m 2:34.7

warm up feet out.

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03/18/21 46:00 10,097m 2:16.6

from cold 2ml, 4 x 8m (2m@22,2m@24,2m@22,2m@24).

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03/17/21 21:00 4,709m 2:13.7

nice gentle opener after a few days off. 20m ss bike, 7 x (1ml,1mh,1mss).

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03/13/21 10000m 47:59.0 2:23.9

from cold 5 x (1500m ss, 500ml)

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03/11/21 v5:00/4:00r...5 3,885m 1:55.8 View workout
03/11/21 v6:00/r...2 2,152m 2:19.4 View workout
03/09/21 7500m 33:04.4 2:12.2

15m bike fast, 10 x (250ml,250mh,250mss).

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03/07/21 10000m 47:12.4 2:21.6

30m ss bike, 5 x (1500m hp, 500ml)

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03/06/21 10000m 46:36.0 2:19.8

7 x (1000m ss @ 24, 500m l)

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03/06/21 5:02 1,005m 2:30.5

warm up

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03/04/21 10000m 42:12.8 2:06.6

30m ss bike, 10000m ss @ 21

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03/02/21 5009m 24:09.7 2:24.7

not in mood!

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02/28/21 10000m 42:12.6 2:06.6

no warm up, nice & steady. concentrate on feet at catch.

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02/25/21 v6:00/r...4 5,450m 2:12.1

sore back stops play!

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02/24/21 10000m 46:32.0 2:19.6

no warm up. 7 x (1000mss, 500ml)

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02/23/21 5267m 23:48.9 2:15.6

30m ss bike, 7 x (250ml,250mh,250mss)

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02/22/21 5000m 22:42.4 2:16.2

no warm up. 7 x (500m f, 250m l)

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