William Konarzewski

Log

Date Workout Score Ave Comments Action
12/18/09 15:18.0 4,000m 1:54.7

fri warm up

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12/17/09 21:07.0 5,000m 2:06.7

thus warm down

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12/17/09 15:00.0 1,900m 3:56.8

thus recovery metres

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12/17/09 15:02.8 7,500m 1:00.1

thus 87.5 15x500 av 1:43.6 @ 28.5 spm (1:44.6 - 1:41.8)

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12/17/09 15:02.8 4,000m 1:52.8

thus warm up

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12/16/09 15:08.3 4,000m 1:53.5

wed warm up

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12/16/09 1:00:00.0 15,416m 1:56.7

wed 87.1 @ 27.4 spm

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12/15/09 1:00:00.0 15,568m 1:55.6

tues 87.6 @ 27.4 spm

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12/15/09 15:11.8 4,000m 1:53.9

tues warm up

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12/14/09 1:00:00.0 15,348m 1:57.2

mon 88.1 @ 19.0 spm

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12/14/09 14:53.6 4,000m 1:51.7

mon warm up

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12/12/09 38:40.0 10,000m 1:56.0

sat 0630 (actually 8219 + 2K - a 10k interrupted by con - time corrected for 10K at av pace)

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12/12/09 37:48.0 10,000m 1:53.4

fri 17.00 @ 28 spm

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12/11/09 12:00.0 3,000m 2:00.0

fri 87.6 10x300 2R av 1:39.8 @ 24.6 spm (1:41.3-1:39.2) last 8 @ 24 spm all sub 1:40

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12/11/09 20:00.0 3,450m 2:53.9

fri recovery metres

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12/11/09 15:08.0 4,000m 1:53.5

fri warm up

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12/10/09 20:00.0 5,000m 2:00.0

thus 88.1 10x500 1R @ 20.1 spm av 1:48.7 (1:51.3 - 1:47.6) much less tired today

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12/10/09 12:00.0 1,500m 4:00.0

thus recovery metres

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12/10/09 15:16.0 4,000m 1:54.5

thus warm up

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12/09/09 1:00:00.0 15,146m 1:58.8

wed @ 27 spm

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12/08/09 1:00:00.0 15,014m 1:59.8

tues @ 20 spm recovery row

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12/07/09 38:48.0 10,000m 1:56.4

mon recovery row @27.4

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12/07/09 15:48.0 4,000m 1:58.5

monday warm up

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12/06/09 5:00.0 1,200m 2:05.0

sat first warm up

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12/05/09 16:15.0 4,000m 2:01.8

sat warm up Cardiff

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