Patrick Rufo

Log

Date Workout Score Ave Comments Action
01/23/06 30:00.0 7,992m 1:52.6

3x30 4/3/2/1 16/18/20/22 hr 163

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01/23/06 30:00.0 7,943m 1:53.3

3x30 4/3/2/1 16/18/20/22 hr 153

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01/18/06 20:38.9 6,000m 1:43.2

2x6k at +4 spm 28

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01/18/06 20:42.5 6,000m 1:43.5

2x6k at +4 spm 26

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01/16/06 30:00.0 7,842m 1:54.7

3x30 4/3/2/1 16/18/20/22

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01/16/06 30:00.0 7,936m 1:53.4

3x30 4/3/2/1 16/18/20/22

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01/16/06 30:00.0 7,868m 1:54.3

3x30 4/3/2/1 16/18/20/22

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01/13/06 7:00.0 2,108m 1:39.6

2x10 1x7 spm 29

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01/13/06 10:00.0 2,977m 1:40.7

2x10 1x7 spm 27

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01/13/06 10:00.0 2,950m 1:41.6

2x10 1x7 spm 24

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01/11/06 13:50.6 4,000m 1:43.8

3x4K at +2 6K rate 26

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01/11/06 13:46.8 4,000m 1:43.3

3x4K at +2 6K rate 26

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01/11/06 13:32.9 4,000m 1:41.6

3x4K at +2 6K rate 26

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01/09/06 30:00.0 8,012m 1:52.3

3x30 4/3/2/1 16/18/20/22 18 spm 163 HR

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01/09/06 30:00.0 7,985m 1:52.7

3x30 4/3/2/1 16/18/20/22 18 spm 162 HR

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01/09/06 30:00.0 7,965m 1:52.9

3x30 4/3/2/1 16/18/20/22 18 spm 149 HR

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01/06/06 5:00.0 1,473m 1:41.8

8x5min -3 each piece until failure.
28 spm

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01/06/06 5:00.0 1,441m 1:44.0

8x5min -3 each piece until failure.
26 spm

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01/06/06 5:00.0 1,397m 1:47.3

8x5min -3 each piece until failure.
24 spm

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01/06/06 5:00.0 1,359m 1:50.3

8x5min -3 each piece until failure.
23 spm

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01/06/06 5:00.0 1,322m 1:53.4

8x5min -3 each piece until failure.
20 spm

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01/04/06 3:12.4 1,000m 1:36.2

2x4K 1x1K at +3,+3, +0
spm 32 HR 171

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01/04/06 13:33.7 4,000m 1:41.7

2x4K 1x1K at +3,+3, +0
spm 31 HR 176

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01/04/06 13:32.1 4,000m 1:41.5

2x4K 1x1K at +3,+3, +0
spm 29 HR 175

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12/30/05 30:00.0 8,000m 1:52.5

2x30 erg bike spm 19 HR 157

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