William Konarzewski

Log

Date Workout Score Ave Comments Action
01/23/09 15:53.4 4,000m 1:59.1

fri pm warm down

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01/23/09 42:14.4 10,000m 2:06.7

fri pm @17 spm dead legs after wts this am

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01/23/09 7:58.0 2,000m 1:59.5

fri gym +wtsx55 175x40 142x50 128x70

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01/23/09 2:40.0 840m 1:35.2

fri 87.9 tabatas at home 103-112 8x20s r10s

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01/23/09 16:43.0 4,000m 2:05.3

fri warm up at home

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01/22/09 2:40.0 843m 1:34.8

thus 87.4 tabatas at home 8x20s r10s 103-111 + wts x6 124x65, 142x60,175x50

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01/22/09 24:45.0 6,000m 2:03.7

thus warm up

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01/21/09 39:59.4 10,000m 1:59.9

wed 11.30 @18 spm

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01/21/09 16:42.0 4,000m 2:05.2

wed warm up home

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01/21/09 30:00.0 7,382m 2:01.9

wed 88.1 @18 spm DF 155

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01/21/09 2:40.0 841m 1:35.1

wed home tabatas 8x20s r10s 104-108

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01/20/09 38:29.7 10,000m 1:55.4

tues 11.30

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01/20/09 10:00.0 2,500m 2:00.0

tues 87.9 5x500 av 1.37.6 bit of a struggle + wts x4 (new pattern 124x60 2nd &175x40 4th)

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01/20/09 16:22.9 4,000m 2:02.8

tues warm up

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01/19/09 16:03.0 4,000m 2:00.3

mon warm up

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01/19/09 13:35.0 3,000m 2:15.8

mon warm down

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01/19/09 12:00.0 3,000m 2:00.0

mon 88.4 9x300 r1.0 av 1.35.7 9th at 1.36.1 10th after 5 min rest 1.33.8 DF 155

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01/17/09 41:57.0 10,000m 2:05.8

sat 1100 at gym after wts x6 @18 spm

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01/17/09 40:23.0 10,000m 2:01.1

sat 6.30 am dinner party last night red wine ++

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01/16/09 39:09.8 10,000m 1:57.4

fri 1700

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01/16/09 3:55.0 1,000m 1:57.5

fri warm up at home

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01/16/09 2:40.0 845m 1:34.6

fri tabatas 4.45 am 8x20s r 0.10 103-109 845m DF 155

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01/16/09 39:53.0 10,000m 1:59.6

fri 88.0 holborn after 6.50 am +wts x5

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01/15/09 39:30.2 10,000m 1:58.5

thus home 1600

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01/15/09 24:45.0 6,000m 2:03.7

thus holborn warm down

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