John Rupp

Log

Date Workout Score Ave Comments Action
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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04/10/20 10:00.0 1,970m 2:32.2

warm up 90df

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04/09/20 47:55.9 16,193m 2:57.6

recoveries + warm downs

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04/09/20 0:46.0 400m 1:55.0

200df 61rpm

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04/09/20 3:19.4 1,600m 2:04.6

140df 64rpm

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04/09/20 21:00.0 9,673m 2:10.2

7x3' r3 3:08.4 200df 54rpm

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04/09/20 5:00.0 2,196m 2:16.6

warm up / 200 df

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04/09/20 7683m

3x13' / miscounted

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04/08/20 1:09:14.8 28,457m 2:26.0

/3

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04/08/20 9807m

3x18' 2:46

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04/07/20 1:09:24.3 28,522m 2:26.0

/3

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04/07/20 9747m

3x18' 2:47 160df

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04/06/20 1:09:14.6 28,262m 2:27.0

/3

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04/06/20 3117m

recoveries + 5' warm down

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04/06/20 21:00.0 4,565m 2:18.0

7x3' r3 4:47.6 43spm 100df

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04/06/20 5:00.0 1,034m 2:25.0

warm up 120df

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04/05/20 1:09:12.5 28,248m 2:27.0

/3 200df 49rpm

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