John Rupp

Log

Date Workout Score Ave Comments Action
12/08/19 8:00.0 3,610m 2:12.9

2:15.6 & 2:10.2 / r2 563

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12/08/19 8:00.0 3,537m 2:15.7

2:19.0 & 2:12.4 / r2 563

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12/08/19 8:00.0 3,449m 2:19.1

2:23.0 & 2:15.2 / r2 591 / 61df

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12/08/19 10639m

3x20' 2:50

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12/07/19 1:04:37.4 25,849m 2:30.0

/3

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12/07/19 10639m

3x20' 2:50 / high dew point

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12/06/19 1:04:35.9 25,839m 2:30.0

/3

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12/06/19 10644m

3x20' 2:50

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12/05/19 1:04:37.2 25,848m 2:30.0

/3

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12/05/19 10646m

3x20' 2:50

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12/04/19 1:04:29.7 25,798m 2:30.0

/4

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12/04/19 23:30.0 3,190m 3:41.0

intervals + 5' warm down

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12/04/19 5:00.0 1,115m 2:14.5

5x1' r30 44spm

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12/04/19 20:00.0 4,332m 2:18.5

4x5' r2 42spm good

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12/04/19 20:00.0 4,323m 2:18.7

4x5' r2 42spm good

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12/04/19 5:00.0 1,048m 2:23.1

warm up 38spm 80df

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12/03/19 1:04:33.8 25,825m 2:30.0

/3

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12/03/19 10641m

3x20' 2:50

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12/02/19 1:04:08.0 25,653m 2:30.0

/3

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12/02/19 10637m

3x20' 2:50

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12/01/19 29:10.9 10,308m 2:49.8

recoveries & warm downs

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12/01/19 4000m 8:38.0 2:09.5

2:10.0 2:11.8 2:10.0 2:08.7 2:06.8 60df 81rpm / 30' finish was 8:35

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12/01/19 6:45.0 3,215m 2:05.9

9x45" r15 793 2:14.7 83rpm

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12/01/19 6:45.0 3,191m 2:06.9

9x45" r15 804 2:15.2 83rpm

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12/01/19 15:00.0 6,517m 2:18.1

warm up 60df

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