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Log

Date Workout Score Ave Comments Action
06/30/23 10x1:00/1:00r 2,869m 1:44.5

10*1min/1min
FR/1k@1:44.6
**Had to dial back in 9th to avoid HD. Still a tenth under target ove…

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06/30/23 2000m 8:35.1 2:08.7

2K WU or CD

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06/29/23 15000m 1:07:24.3 2:14.8

15k/R18 - Zone 2

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06/29/23 1000m 4:43.8 2:21.9

1K WU or CD

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06/28/23 10000m 43:00.5 2:09.0

10kr20 - 80% MHR

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06/28/23 1500m 6:52.6 2:17.5

1.5K WU or CD

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06/27/23 15000m 1:07:53.8 2:15.7

15k/R18 - Zone 2

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06/27/23 1500m 7:21.8 2:27.2

1.5K WU or CD

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06/23/23 2000m 9:50.5 2:27.6

2K WU or CD

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06/23/23 8x300m/1:30r 8:15.6 1:43.2

8*300m - 90secs rest

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06/23/23 2000m 8:40.6 2:10.1

2K WU or CD

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06/22/23 v11:00/2:00r...5 8,481m 2:03.8

11'/1'/11'/1'/11' - 2mins rest
R20/2k+19, R34/2k-3

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06/22/23 1000m 4:19.7 2:09.8

1K WU or CD

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06/21/23 v5000m/3:00r...8 15,850m 2:04.2

Rate ladder

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06/21/23 314m 1:23.0 2:12.1

1K WU or CD

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06/20/23 10x1:00/1:00r 2,790m 1:47.5

PUNISHMENT for giving up:
10*1min/1min

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06/20/23 2x30:00/3:00r 8,998m 2:06.8

3 * 30' - 3 mins rest
R21/60% 2k watts, R25/70% 2k watts
HR CAP 90% MAX
**Abandoned; I clearly had too much non-exercise…

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06/08/23 4:00 1,125m 1:46.6

June CTC #1
4' TT
**PB**

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06/08/23 v4:00/r...10 4,614m 2:08.4

19:45 Warm up - 2k pace

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06/06/23 v9:00/r...8 14,906m 2:00.7

4 * 15' - 4mins rest
R27/77.5% 2k watts, R21/62.5% 2k watts
HR CAP 92.5% MAX

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06/06/23 1500m 6:29.4 2:09.8

1.5K WU or CD

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06/05/23 v15:00/r...6 21,813m 2:03.7

2 * 45' - 4mins 30secs rest
R25/70% 2k watts, R21/60% 2k watts, R23/65% 2k watts
HR CAP 90% MAX

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06/05/23 1000m 4:25.8 2:12.9

1K WU or CD

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06/02/23 8x1250m/2:00r 39:28.5 1:58.4

8 * 1250m - 2mins rest
R22/2k+12, R24/2k+9

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06/02/23 1000m 4:16.4 2:08.2

1K WU or CD

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