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Log

Date Workout Score Ave Comments Action
01/13/19 21097m 1:35:57.9 2:16.4

SR: ~2:16.4/500, ~24 spm, alternating moderate (2:15-20/500) and heavy (2:10-15/500) paces per 1000m

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01/12/19 14:48.3 2,513m 2:56.7

Cool down

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01/12/19 59:53.5 12,511m 2:23.6

SR: ~2:23.6/500, ~25 spm, easy pace

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01/10/19 14:18.0 2,508m 2:51.0

Cool down

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01/10/19 1:00:05.8 12,562m 2:23.5

SR: ~2:23.5/500, ~22 spm, easy pace

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01/09/19 14:37.0 2,508m 2:54.8

Cool down

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01/09/19 1:00:32.0 13,013m 2:19.5

SR: ~2:19.5/500, ~25 spm, moderate pace

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01/06/19 14:39.3 2,511m 2:55.0

Cool down

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01/06/19 2:14:50.4 27,514m 2:27.0

SR: ~2:27.1/500, ~24 spm, easy pace

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01/05/19 11:37.9 2,005m 2:54.0

Cool down

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01/05/19 47:19.5 10,009m 2:21.8

SR: ~2:21.8/500, ~24 spm, easy pace

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01/04/19 11:01.2 2,010m 2:44.4

Cool down

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01/04/19 46:02.8 10,015m 2:17.9

SR: ~2:17.9/500, ~25 spm, easy to hard pace (2:25-30 first 2000m, then 2:20-25, 2:15-20, 2:10-15 and 2:05-10 for each successive 2000m)

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01/03/19 11:19.3 2,012m 2:48.8

Cool down

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01/03/19 46:09.1 10,000m 2:18.4

SR:~ 2:18/500, ~24 spm, moderate pace

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01/02/19 11:36.7 2,008m 2:53.4

Cool down

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01/02/19 10000m 44:24.4 2:13.2

SR: ~2:13.2/500, ~26 spm, moderate to heavy pace

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01/01/19 14:27.8 2,510m 2:52.8

Cool down

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01/01/19 1:12:21.8 15,015m 2:24.5

WOD: 3 X 4000m w/5 min light in between. 5 min warmup and ~2:20/500 for 4000 and ~2:30/500 for 5 min. Overall ~26 spm for both.

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12/31/18 11:40.2 2,010m 2:54.1

Cool down

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12/31/18 48:09.6 10,019m 2:24.2

SR: ~2:24.2/500, ~26 spm, easy pace

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12/30/18 14:50.8 2,515m 2:57.0

Cool down

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12/30/18 1:12:10.8 15,511m 2:19.6

WOD: 6 X 10 min (~2:15/500, ~25 spm), 2 min in between (~2:30/500, ~25 spm), 2 min warmup

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12/29/18 26:40.4 6,021m 2:12.9

SR: ~2:12.9/500, ~24 spm, hard pace

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12/28/18 12:13.1 2,013m 3:02.0

Cool down

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