William Konarzewski

Log

Date Workout Score Ave Comments Action
10/16/24 31:16.6 5,000m 3:07.6

intervals 10x500 R1 at 29 spm
From 2:23.1 down to 2:09.4 neg split.

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10/16/24 19:21.6 4,000m 2:25.2

18/20/21/24/26 av 21 spm

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10/16/24 1:54:00.0 22,447m 2:32.3

3 blocks at 21, 27, 26 spm

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10/15/24 18:02.7 3,000m 3:00.4

6x500 R1 at 30 spm av 2:10.4. 2:13.1, 2:11.9,
2:10.5, 2:09.9, 2:09.0, 2:08.4

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10/15/24 18:04.7 2,944m 3:04.2

4x500 R3 av 2:16.1

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10/15/24 19:14.3 4,000m 2:24.2

18/20/22/24/26

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10/15/24 1:50:00.0 22,041m 2:29.7

26 spm in 3 blocks

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10/14/24 5000m 23:00.1 2:18.0

28 SPM 2:24.8, 2:20.4, 2:18.6, 2:15.5, 2:10.6

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10/14/24 19:45.7 4,000m 2:28.2

18/20/22/24/26 av 22 spm

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10/14/24 1:54:00.0 22,620m 2:31.1

3 sessions at 21, 26, 27 spm

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10/12/24 29:00.0 4,317m 3:21.5

10 x 2 mins R1 at 2:18.9 at 29 spm

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10/12/24 9:55.0 2,000m 2:28.7

21 spm warm up

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10/12/24 19:44.9 4,000m 2:28.1

18/20/22/24/26

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10/12/24 30:30.0 5,842m 2:36.6

25 spm

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10/12/24 52:30.0 9,954m 2:38.2

25 spm

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10/12/24 36:00.0 6,729m 2:40.4

19 spm

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10/11/24 10000m 48:35.6 2:25.7

20 spm

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10/11/24 9:45.8 2,000m 2:26.4

19/20/21/23

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10/11/24 1:58:00.0 22,747m 2:35.6

about 21 spm (3 blocks at 19, 26 and 20)

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10/10/24 30:00 6,283m 2:23.2

20 spm

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10/10/24 19:12.0 4,000m 2:24.0

18/20/22/24/26

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10/10/24 1:40:30.0 19,563m 2:34.1

24 spm

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10/10/24 20:24.0 4,000m 2:33.0

18/20/22/24/26 spm

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10/09/24 5000m 23:09.8 2:18.9

28 spm splits 2:21.8, 2:21.1, 2:20.8, 2:18.3, 2:12.8

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10/09/24 19:14.0 4,000m 2:24.2

at 18/20/22/24/26

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