John Rupp

Log

Date Workout Score Ave Comments Action
07/01/21 18:09.0 6,219m 2:55.1

warm down covered

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07/01/21 25:00.0 7,341m 3:24.3

intervals

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07/01/21 5:00.0 2,439m 2:03.0

10x30" r30 1598 68rpm - covered
easy by feel - 2:09.3->1:56.7 - good

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07/01/21 10:00.0 5,006m 1:59.8

10x1' r2 5743 70rpm - moderate

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07/01/21 47:50.3 20,086m 2:22.9

/2 - 2:23.8 2:22.0 warm up

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06/30/21 1:38:02.3 40,179m 2:26.4

/4 - easy & steady

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06/29/21 1:38:19.3 40,158m 2:26.9

/4 -easy & steady

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06/28/21 12:18.1 4,033m 3:03.0

warm down covered

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06/28/21 19:30.0 6,260m 3:06.9

intervals

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06/28/21 2:00.0 1,120m 1:47.1

4x30" r1 1093

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06/28/21 5:00.0 2,564m 1:57.0

5x1' r30 761 - good

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06/28/21 20:00.0 9,855m 2:01.7

5x4' r90 2173 2:03.7->2:00.1 69rpm

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06/28/21 20:00.0 9,707m 2:03.6

5x4' r90 2233 2:05.0->2:02.3 68rpm

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06/28/21 23:16.0 10,050m 2:18.9

warm up

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06/27/21 10:08.4 3,236m 3:08.0

warm down covered

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06/27/21 8:00.0 2,216m 3:36.6

intervals

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06/27/21 2:00.0 1,181m 1:41.6

4x30" r1 1048

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06/27/21 8:00.0 3,997m 2:00.0

4x2' r1 1168 - 2:05.3 to 1:56.7
next time even pace and 2' rests

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06/27/21 1:15:20.1 32,204m 2:20.3

3x25' 2:24.7 2:20.0 2:16.6

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06/26/21 1:40:24.0 41,140m 2:26.4

/4 - 120df - easy & steady

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06/25/21 16:54.9 6,037m 2:48.1

warm down covered

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06/25/21 24:00.0 6,941m 3:27.4

intervals

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06/25/21 8:30.8 4,000m 2:07.7

2:04.7 2:14.3 2:08.8 2:08.2 2:02.2 warmed up too much

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06/25/21 13:32.5 4,054m 3:20.4

easy recovery - covered

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06/25/21 8:00.0 4,014m 1:59.5

3x2:40 r2:40 2306

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