John Rupp

Log

Date Workout Score Ave Comments Action
04/18/20 40000m 1:29:24.1 2:14.1

2:13.3 2:14.9 2:14.8 2:14.7 2:12.5 136df 60rpm

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04/18/20 5:06.2 1,975m 2:35.0

easy

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04/18/20 5:00.0 2,192m 2:16.8

warm up

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04/18/20 3019m

17' 2:50

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04/17/20 1:12:14.0 28,893m 2:30.0

/3 200df

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04/17/20 9049m

3x17' 2:50 120df

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04/16/20 1:12:15.5 28,903m 2:30.0

/3 easy

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04/16/20 9051m

3x17' 2:50 easy

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04/15/20 1:12:15.3 30,106m 2:24.0

/3 2:24

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04/15/20 9332m

3x17' 2:45

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04/14/20 1:12:14.2 29,891m 2:25.0

/3 2:25

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04/14/20 9320m

3x17' 2:45

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04/13/20 1:15:15.8 30,105m 2:30.0

/3 2:30

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04/13/20 4806m

recoveries + 10' 2:45 warm down

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04/13/20 20:00.0 4,563m 2:11.4

40x30" r30 3:23.3 90df 46spm
intervals too short to clear lactate

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04/13/20 5:00.0 1,005m 2:29.2

warm up 90df

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04/12/20 1:09:15.3 28,657m 2:25.0

/3 2:25

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04/12/20 9870m

3x18' 2:45

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04/11/20 35:00.0 13,504m 2:35.5

recoveries + 10' warm down

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04/11/20 25:00.0 12,247m 2:02.4

50x30" r30 2:38.2 (2:17.9) 70rpm 170mhr
better would be long repetitions for 40 km

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04/11/20 10:00.0 4,329m 2:18.6

warm up

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04/11/20 9872m

3x18' 2:45

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04/10/20 1:09:16.5 28,665m 2:25.0

/3 110df 60rpm

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04/10/20 4786m

recoveries + 10' 2:45 warm down

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04/10/20 20:00.0 4,494m 2:13.5

40x30" r30 3:24.7 100df 44spm
intervals too short to clear lactate

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