John Rupp

Log

Date Workout Score Ave Comments Action
12/29/21 1:36:00.4 40,149m 2:23.4

/4 2:27.1 2:25.0 2:23.0 2:18.8

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12/28/21 1:36:07.9 40,152m 2:23.6

/4 2:26.2 2:25.3 2:24.0 2:19.1

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12/27/21 1:38:04.6 40,140m 2:26.6

/4 2:27.1 2;27.0 2:26.9 2:2:25.4

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12/26/21 11:06.2 4,298m 2:35.0

warm down

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12/26/21 20:00.0 6,050m 3:18.3

intervals

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12/26/21 5:00.0 2,530m 1:58.5

5x1' r30 2:02.6 2:00.4 1:58.3 1:57.1 1:54.7 73rpm

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12/26/21 5:00.0 2,474m 2:01.2

5x1' r30 2:04.7 2:03.2 2:01.2 1:59.7 1:57.4 72rpm

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12/26/21 31:02.1 15,000m 2:04.1

5x3k r3 2:05.9 2:04.5 2:03.9 2:03.5 2:02.9 110df 70rpm

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12/26/21 22:25.3 10,039m 2:14.0

warm up w 4 pickups + full calibration

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12/25/21 1:39:46.5 40,137m 2:29.1

/4

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12/24/21 1:33:40.6 40,147m 2:20.0

/4 even pace

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12/23/21 1:34:54.2 40,142m 2:21.8

/4 2:23.5 2:22.1 2:21.3 2:20.5

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12/22/21 32:00.0 9,976m 3:12.4

intervals

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12/22/21 0:56.4 600m 1:34.0

6x100 r2 3095 1:47->1:30 89rpm - good

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12/22/21 40:00.0 19,704m 2:01.8

40x1' r30 6881
better for 30 t.t. is 5x6' r3

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12/22/21 23:25.1 10,036m 2:20.0

warm up + full calibration 110df

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12/21/21 1:35:08.1 40,141m 2:22.2

/4 easy & steady 110df

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12/20/21 1:35:08.1 40,141m 2:22.2

/4 easy & steady 120df

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12/19/21 10:05.3 3,905m 2:35.0

warm down

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12/19/21 32:00.0 9,933m 3:13.2

intervals

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12/19/21 0:56.8 600m 1:34.6

6x100 r2 3327 1:49->1:30 89rpm - good

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12/19/21 16:00.0 7,686m 2:04.9

16x1' r30 2736
better for 30 t.t. is 5x6' r3

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12/19/21 24:00.0 11,415m 2:06.1

6x4' r2 3870 2:07.7->2:05.0

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12/19/21 15:39.2 7,040m 2:13.4

warm up 2:20->2:08 120df

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12/18/21 1:37:01.6 40,135m 2:25.0

/4 easy & steady

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