David Speed

Log

Date Workout Score Ave Comments Action
01/05/12 38:12.5 10,000m 1:54.6

25spm-175/183bpm (avg/max)

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01/05/12 5:00.0 1,172m 2:07.9

wd from 10k

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01/04/12 1:10:00.0 17,025m 2:03.3

60'+10'

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01/03/12 38:29.6 10,000m 1:55.4

24spm-175/188bpm (avg/max)

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01/03/12 17:00.0 4,142m 2:03.1

5'wu + 12'wd for 10k

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01/02/12 55:39.1 14,103m 1:58.3

10k (1:56.0/25spm)+5'+12'

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01/01/12 1:10:37.0 17,255m 2:02.7

20'+5'+20x30on/30off (1:41.8/31spm)+6k

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12/31/11 56:58.0 14,133m 2:00.9

20'+5'+5k+12'

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12/30/11 45:00.0 11,163m 2:00.9

20'+5'+20'

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12/29/11 1:00:00.0 14,321m 2:05.6

21spm/154bpm UT2

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12/28/11 55:57.5 14,332m 1:57.1

5'+TOC(1:53.2/26spm)+5'+12'

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12/27/11 1:05:00.0 15,943m 2:02.3

60'(2:01.6/23spm)+5'

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12/26/11 1:39:09.2 23,961m 2:04.1

HM (2:03.9/23spm)+12'

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12/22/11 47:00.0 11,741m 2:00.0

30'+5'+12'

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12/21/11 1:05:00.0 16,048m 2:01.5

60'(15x90@1:50,150@2:10)+5'

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12/20/11 1:19:49.0 19,400m 2:03.4

5'+5k+20'+30'+5'

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12/16/11 47:00.0 11,654m 2:00.9

30'+5'+12'

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12/15/11 50:59.0 12,000m 2:07.4

21spm-147bpm

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12/14/11 50:00.0 12,694m 1:58.1

5'+30'(1:54.5)+5'+10'

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12/13/11 43:00.0 10,576m 2:01.9

5'+CTC(1:47.9)+5'+15'

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12/12/11 1:04:30.0 16,144m 1:59.8

60'(1:58.9)+1k

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12/11/11 1:00:00.0 14,907m 2:00.7

5'+30'(1:56.0)+5'+20'

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12/10/11 1:00:00.0 14,216m 2:06.6

156bpm

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12/09/11 43:18.0 11,047m 1:57.5

CTC (1:49.7)+5'+20'

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12/08/11 44:20.1 11,419m 1:56.4 <1>5'+TOC@1:54.4+5'

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