David Speed

Log

Date Workout Score Ave Comments Action
12/07/11 1:20:00.0 19,691m 2:01.8

60'+20'

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12/06/11 58:37.0 14,578m 2:00.6

10'+CTC+30'

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12/05/11 1:20:00.0 19,252m 2:04.6

60'+20'

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12/02/11 50:00.0 12,289m 2:02.0

30'+20'

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12/01/11 59:29.0 14,773m 2:00.7

5'+20'(inc 5k-18:30.0-26spm)+1k+30'

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11/30/11 1:32:51.0 22,629m 2:03.0

5'+20'(1:51.6/26spm/179bpm)+5k+11k

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11/29/11 1:10:00.0 17,353m 2:01.0

60'+10'

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11/28/11 58:45.8 14,770m 1:59.3

5'+6344m (1:52.4,26spm,182bpm avg)+30'

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11/27/11 25:00.0 6,109m 2:02.7

5'+20'

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11/27/11 38:34.0 10,000m 1:55.7

25spm, 176bpm avg

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11/26/11 1:00:00.0 14,313m 2:05.7

22spm, 153bpm avg

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11/25/11 1:50:00.0 26,805m 2:03.1

AM-30'+20' PM-60'

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11/24/11 1:05:00.0 15,916m 2:02.5

3x20' (90 rest)+5'

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11/23/11 1:35:00.0 22,807m 2:04.9

3x30' (2' rest) + 5'

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11/22/11 44:15.0 10,414m 2:07.4

1k+30'+10' - back spasm during 1k

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11/20/11 1:10:00.0 16,703m 2:05.7

60' + 10'

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11/19/11 1:30:58.0 22,137m 2:03.2

20'+32'+10'+6344+1k

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11/04/11 1:23:46.8 21,097m 1:59.1

22spm-168bpm (avg) - PB!

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11/04/11 1:09:13.0 17,205m 2:00.6

Morning: 5'+6344m+5'+30'+5'

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11/02/11 59:39.0 14,115m 2:06.7

5'+CTC+10'+CTC+10'+30'

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11/01/11 48:49.0 12,411m 1:58.0

5'+challenge 6344m+20'

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10/31/11 1:00:00.0 15,000m 2:00.0

21spm - 162bpm (avg)

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10/30/11 1:29.3 500m 1:29.3

41spm

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10/30/11 1:10:00.0 16,899m 2:04.2

10'+30'+30'

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10/28/11 1:40:00.0 25,005m 1:59.9

AM-30'+5'+5k+5', PM-10k

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