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Log

Date Workout Score Ave Comments Action
04/24/20 2x20:00/1:00r 9,023m 2:12.9 View workout
04/22/20 2x20:00/1:00r 9,006m 2:13.2

40' L4, 2x20' r1
172-168-r1-172-168
AHR 155.
4% below UT2, 30% UT2, 64% UT1, 2% AT

 View workout
04/20/20 2x20:00/1:00r 8,991m 2:13.4

40' L4, 2x20' r1
172-168-r1-172-168
AHR 148.
6% below UT2, 68% UT2, 26% UT1

 View workout
04/19/20 4x750m/4:00r 11:14.2 1:52.3 View workout
04/19/20 5000m 22:36.8 2:15.6

Target 2:16 at rate 16

 View workout
04/18/20 20:00 4,436m 2:15.2 View workout
04/18/20 3x20:00/1:00r 13,754m 2:10.8 View workout
04/16/20 3x20:00/1:00r 13,801m 2:10.4 View workout
04/14/20 25:32.4 6,000m 2:07.7

2x3k r2.
Planning to do more reps, but not recovered from yesterday.

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04/13/20 21:58.8 5,000m 2:11.8

5k rate 18. Getting metres in.

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04/13/20 21:09.4 5,007m 2:06.7

Rate 16. How hard can I pull?
10:00.0 2361 2:07.0 16
20:00.0 2368 2:06.6 16
21:09.4 279 2:04.3 16

 View workout
04/12/20 50:44.9 12,000m 2:06.8

4x3k r2
1500m at r18, 750m at r20, 375m at r22, 375 at r24
12:43.3 2:07.2 19
12:39.0 2:06.5 19
12:39.6 2:06.6 20
12:4…

 View workout
04/10/20 40:00.0 9,268m 2:09.4

40' L4 180-184-184-180
10:00 2301 2:10.3 18
20:00 2329 2:08.8 18
30:00 2325 2:09.0 18
40:00 2314 2:09.6 18
As pe…

 View workout
04/09/20 40:00.0 9,353m 2:08.3

40' L4 180-184-180-184
10:00 2319 2:09.3 18
20:00 2358 2:07.2 18
30:00 2335 2:08.4 18
40:00 2341 2:08.1 19
First…

 View workout
04/08/20 43:17.0 10,000m 2:09.8

2x5kr1
21:21.9 2:08.9 19
21:47.1 2:10.7 19
Bit all over the place.

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04/07/20 49:27.0 12,000m 2:03.6

6x2k r2, 1k at r20, 500m r22, 250m r24 and 250m r26.

8:14.6 2:03.6 21
8:13.2 2:03.3 21
8:15.0 2:03.7 21
8:14.4 2:03.6…

 View workout
04/05/20 31:18.8 7,310m 2:08.5

To get to precisely 2Mm for season

 View workout
04/04/20 30:00.0 7,005m 2:08.4 View workout
03/22/20 43:08.0 10,000m 2:09.4

5k AHR 156
30' stair climber 125 floors (whatever that means) AHR 150
5k AHR 160.

 View workout
03/21/20 32:16.9 8,000m 2:01.0

5k 18-20-16-20-18 21:07.9
Front squats 42.5kg 3x10 r2
OHP 12kg 3x10 r90"

4x750m r4
1 1:51.7 2:47.6 28
2 1:51.…

 View workout
03/20/20 49:15.5 12,000m 2:03.1

6x2k r2 1k at r20, 500m at r22, 250m at r24, 250m at r26
1 8:15.1 2:03 22
2 8:11.9 2:02.9 22
3 8:12.5 2:03.1 23
4 8:12.8…

 View workout
03/18/20 27:36.1 6,909m 1:59.8

5k 18-20-16-20-18 at 21:02.1 2:06.2
3x10 60kg trap bar deadlifts
3x10 31.5kg cable pullthroughs
7x1'on/1'off
1…

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03/17/20 43:24.0 10,000m 2:10.2

5k 21:33.2
30' stairclimber 127 floors ahr 156
5k 21:50.7

 View workout
03/15/20 24:36.8 6,000m 2:03.0

3x2k r2 1k at 2:08r20, 500m at 2:04r22, 250m at 2:00r24, 250m at 1:56r24. Knackered after weekend at Roonka.
3x10 Seated leg press 1…

 View workout
03/12/20 32:08.5 8,000m 2:00.5

5k w/u 18-20-16-20-18 2:07.6, 2:04.6, 2:09.7, 2:03.8, 2:05.9
3x10 60kg trap bar deadlifts r2
3x10 28.75kg rope pull through r1

View workout