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William Konarzewski

Log

Date Workout Score Ave Comments Action
11/10/09 47:34.2 12,000m 1:58.9

tues 87.1 @ 19.4 spm df 120

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11/10/09 15:34.9 4,000m 1:56.8

tues warm up

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11/09/09 37:57.0 10,000m 1:53.8

mon 87.1 @ 27 spm recovery row DF 120

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11/09/09 15:30.0 4,000m 1:56.2

mon warm up

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11/08/09 2:30.0 500m 2:30.0

sat pre warm up

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11/07/09 16:05.0 4,000m 2:00.6

sat warm up

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11/07/09 5:21.5 1,609m 1:39.9

sat Newark Mile - new British 60+ HWT record

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11/05/09 2:30.0 5,500m 0:13.6

thus 87.1 general practice starting at 1:39 pace over 100 m and a slow 2k

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11/04/09 12:20.0 3,200m 1:55.6

wed 88.4 8x400 av 1:39.5 @ 30 spm practising starts for Newark mile

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11/04/09 20:04.0 4,500m 2:13.7

wed recovery metres

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11/04/09 15:04.0 4,000m 1:53.0

wed warm up

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11/03/09 46:38.5 12,000m 1:56.6

tues 87.2 @19.6 spm DF 120 (0.3 sec outside pb for this session 29/9/9)

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11/03/09 15:06.0 4,000m 1:53.2

tues warm up

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11/02/09 12:00.0 3,000m 2:00.0

mon 87.8 6x500 1R av 1:39.4 @ 29.8 spm DF 120 (1:39.8 - 1:39.1, neg split) some neck pain afterwards

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11/02/09 21:40.0 5,000m 2:10.0

mon warm down

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11/02/09 15:58.0 4,000m 1:59.7

mon warm up

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10/31/09 38:42.0 10,000m 1:56.1

sat 0630 @ 28 spm

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10/30/09 37:57.5 10,000m 1:53.8

fri 1725 @ 28 spm DF 120

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10/30/09 24:00.0 6,000m 2:00.0

fri 87.4 3x2K 4R av 1:47.8 (7:12, 7:11, 7:13) DF 120 heavy legs today

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10/30/09 12:00.0 2,100m 2:51.4

fri recovery metres

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10/30/09 16:35.0 4,000m 2:04.3

fri warm up

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10/29/09 16:00.0 4,000m 2:00.0

thus 87.7 4x1K 6R (1:40.4, 1:40.4, 1:41.1, 1:41.3) av 1:40.8 very tired after first 2 no sprints DF 120

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10/29/09 18:00.0 3,300m 2:43.6

thus recovery metres

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10/29/09 15:08.0 4,000m 1:53.5

thus warm up

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10/28/09 10:00.0 2,400m 2:05.0

wed 87.6 8x300 @ 25 spm av 1:39.4 DF 120 (called out in night for patient with bleed)

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