John Rupp

Log

Date Workout Score Ave Comments Action
04/15/19 15:16.1 2,715m 2:48.7

warm down 159mhr

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04/15/19 1:00:00 12,656m 2:22.2

2:22.9 2:23 2:23 2:22.8 2:19.3 40spm 187mhr

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04/15/19 15:05.6 3,053m 2:28.3

warm up 80df

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04/14/19 16071m

same

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04/13/19 16235m

same

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04/12/19 16063m

3x30' 2:48.7

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04/11/19 5680m

recoveries

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04/11/19 5:00.0 1,112m 2:14.8

5x1' r2 1594 3:08.2 46spm 163mhr

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04/11/19 40:00.0 8,080m 2:28.5

4x10' r5j3356 37spm 170mhr

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04/11/19 6:06.4 1,209m 2:31.5

warm up

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04/10/19 16086m

3x30' 2:48.7

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04/09/19 3915m

recoveries

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04/09/19 1:36.2 400m 2:00.2

4x100 r1j613 57spm 170mhr

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04/09/19 5:00.0 1,135m 2:12.1

5x1' r1j793 46spm 170mhr

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04/09/19 10705m

2:48.7 warm up

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04/08/19 3901m

w/d & recoveries

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04/08/19 1:40.1 400m 2:05.1

4x100 r1j607 55spm 154mhr

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04/08/19 5:00.0 1,109m 2:15.2

5x1' r1j777 45spm 161mhr

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04/08/19 10710m

same / warm up

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04/07/19 16081m

same

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04/06/19 16056m

same

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04/05/19 16057m

3x30' 2:48.7 112❤️️

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04/04/19 10:26.6 1,857m 2:48.7

warm down 2:48.7 167❤️️

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04/04/19 10000m 47:00.0 2:21.0

2:21.0 2:20.7 2:21.1 2:21.5 2:20.6
179 184 183 186 183 42 42 41 38 41

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04/04/19 30:00.0 6,385m 2:20.9

2x 15' 2:28.7 37spm 165bpm warm up
then 30' pb through first part of 10k 80df

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