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Gary Smith

Log

Date Workout Score Ave Comments Action
04/07/22 2000m 7:54.7 1:58.6

Aiming for 2:00/500k splits, just to see if I could do it.

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04/07/22 5:09 1,061m 2:25.7

warm-up

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04/05/22 10:01 2,053m 2:26.5

Cool-down. Added 7:30 to time at HR= 160+ , total over 28min

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04/05/22 30:00 7,294m 2:03.3

90/60/30 x 10. 18 meters less than on 05March. HR 160+ for 19min.

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04/05/22 5:02 1,013m 2:29.4

Warmup

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04/04/22 25:03 5,705m 2:11.7

Short row after arm day. Two intervals of 4min @ 22spm, 1min @ 24spm

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04/02/22 15:24 3,410m 2:15.5 View workout
04/01/22 30:03 7,027m 2:08.3

5min segments: 22spm/24/22/20/18/16
HR 158+ for 13:30

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04/01/22 10:03 2,419m 2:04.8

First row after lay-off for pain in right hip.
5min @ 20spm; 5min @ 22spm

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04/01/22 5:05 1,045m 2:26.1

warm-up

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03/28/22 2:39 520m 2:32.8

cool-down

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03/28/22 30:00 7,102m 2:06.7

5 min each at 18/20/22/24/22/20. (11 min at HR 158+, max 160)

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03/28/22 7:12 1,351m 2:39.8

warm-up

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03/26/22 1:40 299m 2:47.8

cool-down

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03/26/22 45:00 10,484m 2:08.7

22spm steady for 35min, 20spm last 10min. HR at 160+ for 22min

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03/26/22 5:03 1,027m 2:27.7

warm-up

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03/25/22 2:56 570m 2:35.1

cool-down

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03/25/22 15:00 3,554m 2:06.6

Intervals x 5: 2min off, 1min sprint (2 of 2) Total for 10x = 7222m; down from 7245m last week w. no rest between.

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03/25/22 15:00 3,668m 2:02.6

Intervals x 5: 2min off, 1min sprint (1 of 2)

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03/25/22 5:04 1,091m 2:19.3

warm-up

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03/23/22 2:21 509m 2:18.8

cool-down

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03/23/22 15:00 3,620m 2:04.3

90/60/30 part 2

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03/23/22 15:00 3,659m 2:02.9

90/60/30 part 1

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03/23/22 6:04 1,215m 2:29.9

Warm-up

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03/21/22 32:04 7,520m 2:07.9

30 min stairstep (feet-out first 15): 18/20/22/20/22/24

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