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William Konarzewski

Log

Date Workout Score Ave Comments Action
06/30/09 47:49.0 12,000m 1:59.5

tues 87.8 @ 20.2 spm DF 110

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06/30/09 41:41.0 10,000m 2:05.0

tues @ 15 spm DF 110 hot and humid

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06/29/09 16:00.0 5,500m 1:27.2

mon 4500 recovery metres + 1K wd 4:36

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06/29/09 16:00.0 4,000m 2:00.0

mon 88.1 8x500 3:20R av 1:37.7 (1:38.3 - 1:36.4) neg split in control 550 recovery per interval @ 31 spm DF 110

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06/29/09 41:20.0 10,000m 2:04.0

mon @ 15 spm very hot in study

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06/27/09 1:12:26.0 18,000m 2:00.7

sat 0600 @ 25 spm DF 110

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06/26/09 1:12:38.0 18,000m 2:01.0

fri 1700 @ 25 spm DF 110. Not too awful but slowed markedly after 12K

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06/26/09 18:00.0 4,000m 2:15.0

fri 2K recovery + 2K wd 8:50

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06/26/09 24:00.0 6,000m 2:00.0

fri 2x3K 6R av 1:47.1 (1:47.1, 1:47.0) 1st easy 2nd very tough + 1000 recovery metres per interval DF 110 @ 29 spm

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06/26/09 41:04.0 10,000m 2:03.2

fri @ 15 spm DF 110 + strap

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06/25/09 18:00.0 4,250m 2:07.0

thus recovery metres

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06/25/09 16:00.0 4,000m 2:00.0

thus 87.8 4x1K 6R av 1:40.9 (1:41.5, 1:41.1, 1:40.7, 1:40.2) 1000 recovery metres per interval very very hard

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06/25/09 41:32.0 10,000m 2:04.6

thus @ 15 spm DF 110 + strap left hand

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06/24/09 20:00.0 4,500m 2:13.3

wed recovery metres

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06/24/09 24:00.0 6,000m 2:00.0

wed 87.7 3x2k 8R 7:2.4, 7:1.9, 7:00.1 @ 29.7 DF 110 wrist strap 1500 recovery metres each interval

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06/24/09 41:42.0 10,000m 2:05.1

wed @ 15 spm Df 110 weight strap

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06/23/09 1:11:57.0 18,000m 1:59.9

tues 11.00 @ 21.6 spm more comfortable at low rate no standing

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06/23/09 47:36.0 12,000m 1:59.0

tues 88.3 @ 20 spm DF 110

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06/23/09 41:49.7 10,000m 2:05.4

tues @ 15 spm DF 110

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06/22/09 26:00.0 6,000m 2:10.0

mon 5k recovery metres + 1K wd in 4:15

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06/22/09 16:00.0 4,000m 2:00.0

mon 88.7 8x500 3:20R Av 1:37.9 @ 30.75 spm (1:38.7 - 1:36.1 neg split) comfortable 625 recovery metres per interval

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06/22/09 40:52.1 10,000m 2:02.6

mon @ 15 spm DF 110 SPI 12.66

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06/20/09 1:12:33.0 18,000m 2:00.9

sat 6.30 am @ 23 spm DF 110 no standing up - 500 grams pasta last night (uncooked weight).

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06/19/09 1:13:20.0 18,000m 2:02.2

fri 1700 @ 25 spm no energy unenjoyable

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06/19/09 18:00.0 4,000m 2:15.0

fri recovery metres 2K + 2K wd @ 21 spm 8:31

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