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Patrick Rufo

Log

Date Workout Score Ave Comments Action
04/04/05 1:28.2 500m 1:28.2

500 meters at base 2k pace/increase with 250 to go HR 167 spm 36

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04/04/05 3:04.2 1,000m 1:32.1

1000 meters at base 2k pace HR 174 spm 32

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04/04/05 4:41.0 1,500m 1:33.6

1500 meters at base 2k pace HR 178 spm 30

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04/04/05 1:40:00.0 20,277m 2:27.9

Steady state/Good application of power, need to hang more, especially when tired

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04/02/05 11:42.0 3,000m 1:57.0

3000 meter cool down

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04/02/05 6:46.9 2,000m 1:41.7

4x2000 250m on/250m off at 26 hard HR 166 Spm 24

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04/02/05 6:57.1 2,000m 1:44.2

4x2000 250m on/250m off at 26 hard HR 162 Spm 24

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04/02/05 6:57.0 2,000m 1:44.2

4x2000 250m on/250m off at 26 hard HR 159 Spm 24

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04/02/05 6:58.8 2,000m 1:44.7

4x2000 250m on/250m off at 26 hard HR 160 Spm 23

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04/02/05 11:18.0 3,000m 1:53.0

3000 meter warmup

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04/01/05 1:28:00.0 17,863m 2:27.7

Steady State HR 140 Keep body moving over keel/sitting up

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03/31/05 1:16:00.0 16,093m 2:21.6

10 mile steady state with Jonathon Warburg/Focused placement/drive/recovery cadence did so high tens and twenties

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03/30/05 1:26:00.0 16,093m 2:40.3

10 mile steady state/Finishes cleaner. Focus on swinging forward for body angle. Extend/Do not overreach

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03/29/05 8:00.0 2,364m 1:41.5

4 x 8 min/ 3/2/2/1 Rating 26/28/30/32 HR 172

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03/29/05 8:00.0 2,364m 1:41.5

4 x 8 min/ 3/2/2/1 Rating 26/28/30/32 HR 170

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03/29/05 8:00.0 2,382m 1:40.7

4 x 8 min/ 3/2/2/1 Rating 26/28/30/32 HR 168

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03/29/05 8:00.0 2,422m 1:39.0

4 x 8 min/ 3/2/2/1 Rating 26/28/30/32 HR 174

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03/29/05 1:00:00.0 10,621m 2:49.4

Steady state/Hudson 1X, need to work on pushing hands down cleanly at finish

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03/28/05 30:00.0 8,600m 1:44.6

1x30 minutes/ 24 spm

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03/28/05 1:33:00.0 17,863m 2:36.1

Steady state/drills pictoral Need to work on finishes and leg pressure

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03/26/05 2:10:00.0 24,140m 2:41.5

15 miles steady state/drills pictoral

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03/25/05 10:00.0 2,428m 2:03.5

4x10 min rating 24/26/28/30 4/3/2/1 HR 169 spm 22
20 strokes on 10 strokes off 20/22/24/26/28/30/32/34

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03/25/05 10:00.0 2,932m 1:42.3

4x10 min rating 24/26/28/30 4/3/2/1 HR 175 spm 26

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03/25/05 10:00.0 2,931m 1:42.3

4x10 min rating 24/26/28/30 4/3/2/1 HR 171 spm 26

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03/25/05 10:00.0 2,971m 1:40.9

4x10 min rating 24/26/28/30 4/3/2/1 HR 169 spm 26

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