John Rupp

Log

Date Workout Score Ave Comments Action
12/01/19 10643m

3x20' 2:50

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11/30/19 1:04:22.4 25,749m 2:30.0

/3

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11/30/19 10642m

3x20' 2:50 / raining all day

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11/29/19 1:04:09.9 25,666m 2:30.0

/3

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11/29/19 10638m

3x20' 2:50

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11/28/19 1:04:19.1 25,727m 2:30.0

/4

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11/28/19 2647m

5' easy + 10' warm down

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11/28/19 30:00.0 6,510m 2:18.2

2:19.4 2:19.2 2:18.7 2:17.8 2:15.9
178 175 183 176 186p 41spm 81df PB / betters 5k pace per weight

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11/28/19 833m

5' easy

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11/28/19 10:00.0 2,088m 2:23.6

warm up

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11/27/19 1:04:07.5 25,650m 2:30.0

/3

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11/27/19 10637m

3x20' 2:50

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11/26/19 1:04:09.0 25,660m 2:30.0

/3

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11/26/19 10636m

3x20' 2:50

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11/25/19 16:43.6 5,903m 2:50.0

intervals + warm down

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11/25/19 9:00.0 4,163m 2:09.7

3x3' r2 1628 82rpm 180mhr

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11/25/19 9:00.0 4,153m 2:10.0

3x3' r2 1610 81rpm 171mhr

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11/25/19 9:00.0 4,140m 2:10.4

3x3' r2 1689 81rpm 169mhr

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11/25/19 15:00.0 6,433m 2:19.9

alternate 3' steady with 3' pickups

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11/25/19 10650m

3x20' 2:50

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11/24/19 1:04:15.2 25,701m 2:30.0

3x21'

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11/24/19 10638m

3x20' 2:50

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11/23/19 1:04:15.6 25,704m 2:30.0

3x21'

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11/23/19 10635m

3x20' 2:50

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11/22/19 1:05:55.7 26,371m 2:30.0

4x16'

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