Patrick Rufo

Log

Date Workout Score Ave Comments Action
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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12/29/05 30:00.0 7,902m 1:53.8

2x30 spm 18/20/18

HR 158

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12/29/05 30:00.0 7,977m 1:52.8

2x30 spm 18/20/18

HR 151

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12/29/05 0:30.0 178m 1:24.2

5x30on 90 off spm 36

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12/28/05 0:30.0 174m 1:26.2

5x30on 90 off spm 34

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12/28/05 0:30.0 172m 1:27.2

5x30on 90 off spm 34

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12/28/05 0:30.0 172m 1:27.2

5x30on 90 off spm 34

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12/28/05 0:30.0 168m 1:29.2

5x30on 90 off spm 34

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12/28/05 10:00.0 2,910m 1:43.0

3x10 spm 27 HR 170

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12/28/05 10:00.0 2,965m 1:41.1

3x10 spm 28 HR 172

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12/28/05 10:00.0 2,931m 1:42.3

3x10 spm 26 HR 150

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12/27/05 20:00.0 5,533m 1:48.4

2x20 spm 22 hr 162

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12/27/05 20:00.0 5,401m 1:51.0

2x20 spm 20 hr 150

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12/26/05 30:00.0 8,131m 1:50.6

2x30 erg/erg spm 19 hr 162

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12/26/05 30:00.0 8,095m 1:51.1

2x30 erg/erg spm 19 hr 162

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12/24/05 30:00.0 7,766m 1:55.8

2x30 1x40 erg/bike/erg spm 18 hr 150

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12/24/05 30:00.0 7,779m 1:55.6

2x30 1x40 erg/bike/erg

spm 18 hr 156

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12/23/05 20:06.0 6,000m 1:40.5

6K erg test

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12/21/05 0:40.0 221m 1:30.4

3x10 40sec on 20 off

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12/21/05 0:40.0 214m 1:33.4

3x10 40sec on 20 off

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12/21/05 0:40.0 207m 1:36.6

3x10 40sec on 20 off

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