William Konarzewski

Log

Date Workout Score Ave Comments Action
06/18/07 3:48.0 1,000m 1:54.0

mon warm up

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06/18/07 7:18.0 2,000m 1:49.5

mon warm up DF 152

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06/18/07 28:59.0 7,000m 2:04.2

mon 84.1 @ 18 spm DF 155

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06/15/07 39:55.0 10,000m 1:59.7

fri after work @ 19 spm DF 158

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06/15/07 6:00.0 1,500m 2:00.0

5x300 @ DF 158 34.8 - 39.8

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06/13/07 10:00.0 2,500m 2:00.0

thus pyramid as before DF 138

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06/12/07 10:00.0 2,500m 2:00.0

tues pyramid 100 - 500 r .3 .4 1 2 2 2 2 1 1

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06/12/07 9:55.1 2,500m 1:59.0

tues warm down @17 DF 138

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06/12/07 18:53.7 5,000m 1:53.3

tues @31 DF 128 after canoe

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06/11/07 33:59.0 8,000m 2:07.4

mon DF 132 @16 spm just after 1200m

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06/11/07 3:59.7 1,200m 1:39.8

mon 84.7 DF 132 very tough!

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06/11/07 7:45.0 2,000m 1:56.2

mon warm up home DF 129

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06/09/07 5:49.0 1,000m 2:54.5

sat arms only DF 216

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06/08/07 40:38.0 10,000m 2:01.9

fri DF 127 after work home @18

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06/08/07 20:29.0 5,000m 2:02.9

fri warm down @17 DF 122

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06/08/07 7:35.0 2,000m 1:53.7

fri home warm up DF 122

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06/08/07 12:00.0 3,000m 2:00.0

fri DF 122 10x300 r1 35.1-39.5

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06/07/07 12:00.0 3,000m 2:00.0

thus 300x10 r1
DF 123 1.34.5 - 1.39.2

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06/07/07 7:19.0 2,000m 1:49.7

warm up at home DF 123

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06/07/07 24:36.0 6,000m 2:03.0

thus 85.4 @17 spm DF 123

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06/06/07 20:45.0 6,250m 1:39.6

wed 5x1250 1st 500 sub 1.40 DF 122 r 0.30

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06/06/07 20:45.0 5,000m 2:04.5

wed 84.5 warm down rate 19 DF 122

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06/05/07 1:00:00.0 15,522m 1:55.9

tues DF 110 after canoe 10k @ 1.55

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06/04/07 35:25.8 9,000m 1:58.1

mon warm down DF 110

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06/04/07 3:18.8 1,000m 1:39.4

mon 85.0 DF 128 easy

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