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David Jones

Log

Date Workout Score Ave Comments Action
04/28/25 5:00 1,178m 2:07.3

Didn't push it Tried to do correct spm for the 16.20.24 also

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04/26/25 1000m 5:10.6 2:35.3

Easy 1k warm down no straps core

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04/26/25 41:24 10,029m 2:03.8

same as last week but lower spm 23 and Max HR 160 not 164 Ave HR 143 from 148 pleased Good last 1k 2.00 and under

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04/24/25 1000m 5:11.1 2:35.5

Easy 1k warm down no straps core

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04/24/25 v1000m/5:00r...4 4,000m 1:50.6

Went vv well vg power on last one down to 1.43 on final sprint at times Split down from 1.52.4 to 1.50.6 overall time 14.45.5 from 14.59…

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04/24/25 1000m 5:24.8 2:42.4 View workout
04/24/25 5:00 1,240m 2:00.9

Rapid on Arms only and arms and hip swing therefore Pb to 1240m now but need to slow spm down to 16 and 20 spm good power on 24 spm thoug…

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04/21/25 v2000m/5:00r...4 8,000m 1:55.5

Pleased took 00.00.07 off split 1.56.3 down to 1.55.5 and 13 secs off overall 31.02 down 30.48 hard work at times great last 500m sprin…

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04/21/25 1000m 5:31.3 2:45.6 View workout
04/21/25 5:00 1,178m 2:07.3

Didn't go all out today as my mind not on it and 4x2k today which is tough

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04/19/25 1000m 5:13.2 2:36.6 View workout
04/19/25 41:23 10,025m 2:03.8

Went well took 00.00.9 off split 2.03.9 down to 2.03.8 ... 2 secs overall spm slightly higher HR max 164 .. 148 ave felt OK though

…		 View workout
04/17/25 1000m 5:14.0 2:37.0 View workout
04/17/25 v250m/1:30r...7 4,000m 1:47.6

Under 1.50 all and neg splits with good power and sprint at end Didn't hit 1.40 on last one only 1.42.4 Took 6.7 secs off overa…

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04/17/25 1000m 5:26.0 2:43.0

easy 1k no straps power 5s on 200m

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04/17/25 5:00 1,227m 2:02.2 View workout
04/14/25 v1500m/5:00r...5 7,500m 1:55.1

Went well good power through out took 8 secs off overall and down from 1.55.7 to 1.55.1 on split down to 1.45 on last 500m of last 1500m…

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04/14/25 1000m 5:46.0 2:53.0

easy 1k warm up no straps

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04/14/25 5:00 1,219m 2:03.0 View workout
04/12/25 1000m 5:04.1 2:32.0

easy 1k warm down no straps core

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04/12/25 41:25 10,025m 2:03.9

New pb for Endurance row by 9 secs and 0.00.6 off split 2.04.5 to 2.03.9 felt good through out on it from beginning and very concistant…

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04/10/25 v500m/3:30r...8 4,000m 1:46.0

Went well neg splits took.off 1 sec on split 1.46 from 1.47 and 8 secs overall vv pleased

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04/10/25 1000m 5:16.2 2:38.1

Easy 1k warm up with power 5s on 200m no straps

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04/10/25 5:00 1,225m 2:02.4

Strong today equalled best ever on warm up Drill no straps as usual

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04/07/25 v3000m/5:00r...3 7,500m 1:56.5

Vv pleased good power through out hit 1.49 on last 2k.. Took 21 secs off overall time and 0.01.4 off splits 1 sec off split pb and 15 se…

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