Gary Smith

Log

Date Workout Score Ave Comments Action
01/21/23 45:00 10,584m 2:07.5

Steady 24spm for 30min, 2:05-ish for 20min, 2:08-ish next 10min, down to 22spm and 2:10-ish last 15min. HR using Ant+, pretty stable.

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01/21/23 5:00 1,057m 2:21.9

Warmup

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01/20/23 7:05 1,518m 2:20.1

cool-down

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01/20/23 10x3:00/r 7,142m 2:06.0

90/60/30 x 10. First since Sep. Last interval, 30sec sprint a minute early. (Compare w. 7,219m, 2:04.6 avg 27Sep, slowest all season)

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01/20/23 5:00 1,084m 2:18.3

warm-up

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01/19/23 1609m

Elliptical warmup

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01/18/23 5:11 1,011m 2:34.1

Cool-down

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01/18/23 45:00 10,618m 2:07.1

7 x intervals: 4min @ 23-24spm and 2:07-ish pace + 1min race-pace (1:56-ish) sprint (8466m in 35min, giving 2:04.0 pace), plus 10 min ram…

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01/18/23 5:00 1,079m 2:19.0

Warmup, pick drill as usual

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01/17/23 10:03 2,227m 2:15.4

easy warm-down after arm day

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01/17/23 1609m

Elliptical warmup

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01/16/23 5:22 1,035m 2:35.7 View workout
01/16/23 3x15:00/5:00r 10,734m 2:05.7

3 x 15min intervals, 5min rest between (TN workout)

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01/16/23 5:00 1,095m 2:16.9 View workout
01/16/23 1609m

Elliptical warmup

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01/15/23 45:00.0 23,000m 1:57.3

Edge upright, see screenshots.

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01/14/23 15:04 3,521m 2:08.4

Tired after hard day prior. Steady state 22spm, trying for sub 2:10 splits.

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01/14/23 2x3:00/r 1,418m 2:06.9

DF=132, started 90/60/30 but only did 2 intervals, legs kind of dead from yesterday? Or still psyched-out about being so much weaker than…

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01/14/23 5:00 1,062m 2:21.2

Warmup

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01/13/23 5:06 1,029m 2:29.1

Warm-down for HR recovery

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01/13/23 45:00 10,567m 2:07.7

6 x 5min intervals: 4min sub 2:10 + 1min full sprint (mostly 1:55) giving 7161m in 30min = 2:05.6 pace; plus 10min 2:10 steady,; plus 5mi…

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01/13/23 5:00 1,025m 2:26.3

Warmup

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01/13/23 1609m

Elliptical warmup

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01/11/23 50:00.0 25,000m 2:00.0

Edge stationary bike, see screenshots. Left hamstring felt strained afterwards.

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01/10/23 45:00.0 20,000m 2:15.0

Edge stationary bike, see photo of workout summary screen.

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