John Rupp

Log

Date Workout Score Ave Comments Action
02/04/21 2:01:35.7 50,190m 2:25.3

/5 - 150>120df - by meters only

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02/03/21 23:14.6 10,040m 2:18.9

150df - by meters only

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02/03/21 1:36:49.0 40,159m 2:24.6

/4 - 150df - by meters only

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02/02/21 2:02:51.1 50,205m 2:26.8

/5 - by meters only - on 30'

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02/01/21 2:02:07.7 50,210m 2:25.9

/5 - by meters only - on 30'

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01/31/21 6:07.0 2,228m 2:44.7

warm down

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01/31/21 1:00:06.1 21,295m 2:49.3

intervals

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01/31/21 12:00.0 5,804m 2:04.0

12x1' r1 4225 - 72rpm

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01/31/21 18:00.0 8,563m 2:06.1

6x3' r3 6179

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01/31/21 15:00.0 6,950m 2:09.4

3x5' r5 5108 - 100df 70rpm

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01/31/21 15:00.0 6,829m 2:11.7

3x5' r5 5783 - warm up

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01/30/21 1:59:39.4 50,198m 2:23.0

/5 by meters only - on30'

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01/29/21 2:01:51.5 50,202m 2:25.6

/5 100df - by meters only - good

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01/28/21 1:00:10.6 25,302m 2:22.7

/2 steady

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01/28/21 1:00:08.9 25,175m 2:23.3

2) 15x1/1 moderate

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01/27/21 2:00:50.4 50,189m 2:24.4

/5 pace covered

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01/26/21 2:02:28.7 50,189m 2:26.4

/5 120df pace covered

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01/25/21 17:19.2 7,093m 2:26.5

warm down

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01/25/21 10000m 20:46.0 2:04.6

2:07.6 2:06.3 2:05.4 2:03.5 2:00.2 110df 70rpm - last 4k betters 4k pb

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01/25/21 41:11.1 16,175m 2:32.7

intervals

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01/25/21 11:00.0 5,251m 2:05.6

11x1' r1 130->100->110df

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01/25/21 15:00.0 6,782m 2:12.7

3x5' r5 6044 pickups

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01/25/21 15:00.0 6,607m 2:16.2

3x5' r5 6042 pickups

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01/24/21 22:59.7 10,041m 2:17.4

59rpm

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01/24/21 1:39:22.1 40,135m 2:28.5

/4 140df pace covered

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