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William Konarzewski

Log

Date Workout Score Ave Comments Action
07/22/09 24:00.0 6,000m 2:00.0

wed 87.3 3x2k 8R @ 28 spm DF 120 av 1:49.5 completely lifeless cold sweat

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07/22/09 43:20.0 10,000m 2:10.0

wed @ 15 spm DF 120 lifeless

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07/21/09 1:13:57.0 18,000m 2:03.2

tues 11.00 24.5 spm DF 117

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07/21/09 47:57.0 12,000m 1:59.8

tues @ 20.4 spm DF 120

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07/21/09 42:50.0 10,000m 2:08.5

tues @ 15 spm DF 120

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07/20/09 20:00.0 4,000m 2:30.0

mon recovery metres

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07/20/09 16:00.0 4,000m 2:00.0

mon 88.0 8x500 3.20R 1:38.8 - 1:36.6 negative split @ 30.5 spm @ DF 117 controlled

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07/20/09 42:40.0 10,000m 2:08.0

mon @ 15 spm DF 115

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07/18/09 1:13:53.0 18,025m 2:02.9

sat @ 24.5 spm DF 115

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07/17/09 1:13:09.0 18,000m 2:01.9

fri 1700 @ 25 spm Df 115

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07/17/09 12:00.0 2,200m 2:43.6

fri recovery metres

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07/17/09 24:00.0 6,000m 2:00.0

fri 87.0 2x3k 6R av 1:47.4 (1:47.6, 1:47.3) @ 28.5 spm DF 115 fairly controlled even pace hard but not extreme

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07/17/09 42:50.0 10,000m 2:08.5

fri @ 15 spm
DF 115 (1st day of increase)

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07/16/09 20:00.0 4,300m 2:19.5

thus recovery metres

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07/16/09 16:00.0 4,000m 2:00.0

thus 87.4 4x1k 6R av 1:41.9 (1:42.6, 1:42.3, 1:41.8, 1:40.9) @ 29.5 spm DF 110

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07/16/09 42:57.0 10,000m 2:08.8

thus @ 15 spm DF 110

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07/15/09 38:58.3 10,000m 1:56.9

wed 11 am @ 25 spm DF 110

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07/15/09 20:00.0 4,400m 2:16.3

wed recovery metres

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07/15/09 24:00.0 6,000m 2:00.0

wed 86.6 3x2K, av 1:46.7 (7:08, 7:07, 7:06) @ 28.3 spm rather half hearted effort DF 110

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07/15/09 42:53.0 10,000m 2:08.6

wed @ 15 spm DF 110

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07/14/09 1:11:43.0 18,000m 1:59.5

tues 11.00 @ 25 spm DF 110

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07/14/09 47:57.0 12,000m 1:59.8

tues 88.0 @ 21 spm DF 110

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07/14/09 43:01.0 10,000m 2:09.0

tues @ 15 spm Df 110

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07/13/09 18:00.0 4,200m 2:08.5

mon recovery metres

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07/13/09 16:00.0 4,000m 2:00.0

mon 88.1 8x500 av 1:38.7 (1:39.9 - 1:37.8)comfortable after Evesham DF 110

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