William Konarzewski

Log

Date Workout Score Ave Comments Action
04/29/09 19:18.0 5,000m 1:55.8

wed 1200 @ 25.6 spm DF 125

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04/29/09 39:23.7 10,000m 1:58.1

wed 87.8 @ 24.6 spm no pain but warning niggle

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04/29/09 39:31.2 10,000m 1:58.5

wed warm up DF 125 @ 25.6 spm

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04/28/09 38:54.0 10,000m 1:56.7

tues 11 am @25.4 DF 125 no real pain but very cautious still

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04/28/09 4:12.0 1,000m 2:06.0

tues warm down

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04/28/09 39:36.0 10,000m 1:58.8

tues 88.6 @ 23.6 spm

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04/28/09 39:26.0 10,000m 1:58.3

tues @ 25 spm warm up

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04/27/09 39:39.1 10,000m 1:58.9

mon 88.8 @ 24.4 spm very little pain but was tentative on drive DF 125

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04/27/09 40:44.0 10,000m 2:02.2

mon warm up @ 25 spm no pain

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04/25/09 1:30.0 300m 2:30.0

sat gym 86.8 + 337 flights in 40 mins

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04/25/09 30:00.0 7,444m 2:00.9

sat @ 24.4 spm back to normal technique but very cautious no actual rib pain though, just warning niggles

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04/24/09 30:00.0 6,617m 2:16.0

fri 88.2 @ 39 spm legs only DF 125 + 345 flights in 40 mins at gym

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04/23/09 30:00.0 6,652m 2:15.2

thus 88.2 @ 36 spm legs only + 343 flights in 40 mins at gym

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04/22/09 30:00.0 7,040m 2:07.8

wed 11.30 legs only DF 125 @ 35 spm

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04/22/09 30:00.0 6,580m 2:16.7

wed 87.4 legs only @ 35 spm DF 125 + 345 flights in 40 mins at gym

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04/21/09 40:00.0 9,104m 2:11.8

tues 11.00 am DF 125 legs only @ 35 spm

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04/21/09 30:00.0 6,306m 2:22.7

tues 88.4 legs only DF 125 + steps in gym 344 flights in 40 mins

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04/20/09 40:00.0 8,598m 2:19.5

mon 89.0 legs only DF 125 @ about 36 spm

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04/20/09 30:00.0 5,795m 2:35.3

mon legs only DF 89-125 intercostal pain still bad

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04/18/09 3:00.0 500m 3:00.0

sun gym 89.4 334 flights in 40 mins

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04/18/09 0:30.0 50m 5:00.0

sat 87.9 severe intercostal pain so no rowing 20 mins cycling 7k + 313 flights in 40 mins

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04/17/09 3:00.0 100m 15:00.0

fri pm 288 flights in 40 mins

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04/17/09 0:30.0 50m 5:00.0

fri nominal metres 287 flights in 40 mins

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04/17/09 30:00.0 6,795m 2:12.4

fri 88.1 @ 18 spm sudden severe Right intercostal pain at 18 mins caused slowing going well @ 15.3 spm until then

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04/16/09 16:00.0 4,000m 2:00.0

thus 88.1 4x1k 6R av 1.43.9 pace @ 30 spm DF 125 reasonably comfortable despite quite bad chest pain on right

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