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Patrick Rufo

Log

Date Workout Score Ave Comments Action
03/24/05 10:00.0 2,721m 1:50.2

5x10 +16/+13 HR 169 Spm 20

(30 min bike)

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03/24/05 10:00.0 2,706m 1:50.8

5x10 +16/+13 HR 168 Spm 19

(30 min bike)

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03/24/05 10:00.0 2,714m 1:50.5

5x10 +16/+13 HR 169 Spm 20

(30 min bike)

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03/24/05 10:00.0 2,702m 1:51.0

5x10 +16/+13 HR 162 Spm 18

(30 min bike)

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03/24/05 15:00.0 4,047m 1:51.1

1x15min steady state/part of hour
HR 167 spm 18

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03/23/05 12:00.0 3,455m 1:44.1

3x12min (erg,erg, run) +2 off 6k pace HR 175 spm 26
(run 2miles 6:22 mile 169 HR)

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03/23/05 12:00.0 3,558m 1:41.1

3x12min (erg,erg, run) +2 off 6k pace HR 169 spm 26
(run 2miles 6:22 mile 169 HR)

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03/22/05 5:00.0 1,516m 1:38.9

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 179 Spm 29

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03/22/05 5:00.0 1,527m 1:38.2

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 179 Spm 30

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03/22/05 5:00.0 1,512m 1:39.2

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 177 Spm 28

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03/22/05 5:00.0 1,542m 1:37.2

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 178
Spm 27

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03/22/05 5:00.0 1,540m 1:37.4

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 183 Spm 28

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03/18/05 20:36.3 6,000m 1:43.0

2 X 6000 1. at +2 spm open 2. +5 spm open

HR 178 26 spm / HR 180 spm 26

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03/18/05 20:19.6 6,000m 1:41.6

2 X 6000 1. at +2 spm open 2. +5 spm open

HR 178 26 spm / HR 180 spm 26

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03/16/05 20:00.0 5,413m 1:50.8

3 x 20 18/20/22 every 3 min HR 165 Spm 20

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03/16/05 20:00.0 5,511m 1:48.8

3 x 20 18/20/22/24 every 5 min HR 166 Spm 21

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03/16/05 20:00.0 5,642m 1:46.3

3 x 20 18/20/22/24 every 5 min HR 159 Spm 21

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03/15/05 5:00.0 1,516m 1:38.9

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 185 Spm 29

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03/15/05 5:00.0 1,505m 1:39.6

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 183 Spm 29

 View workout
03/15/05 5:00.0 1,514m 1:39.0

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 183 Spm 29

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03/15/05 5:00.0 1,517m 1:38.8

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 175 Spm 29

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03/15/05 5:00.0 1,571m 1:35.4

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 172 Spm 28

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03/07/05 20:17.0 6,000m 1:41.4

Erg test/Stopped twice during test

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03/04/05 20:00.0 5,397m 1:51.1

1 x 20 steady state. Pre test

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02/28/05 20:00.0 5,519m 1:48.7

4x20 min +16/+13/+16/+13 power 10 every 5 min/at 30spm 171 HR 21 spm 1:30 avg

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