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Log

Date Workout Score Ave Comments Action
12/26/08 0m

30 minute run- wreath

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12/25/08 0m

1 hour run

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12/24/08 40:12.9 10,000m 2:00.6

AM: 2 mile run, 40 min erg, 20 min spin HR140-175 then some Left Knee work

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12/24/08 0:00.9 0m

PM: 30 min spinning, HR140-170, last 15 min @ 165.

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12/23/08 10000m

AM: 15 min run @ 8 mpm, 6k erg, 25 min spinning, 4k erg

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12/22/08 5000m

PM: 5k erg, 30 min spinning

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12/22/08 5000m

AM: 5k erg, stretching, abs

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12/13/08 5500m

PM: 5500m back sore then 60min bike at HR120-140, legs so sore

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12/11/08 43:19.3 11,000m 1:58.1

PM: 2x5500m, 90sec rest

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12/11/08 18000m

AM: 3k wu, 2x7500m , 11min r, 1:51.8(27:57.5), 1:51.5(27:52.9) no cd

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12/10/08 43:30.0 11,000m 1:58.6

PM: 2x5500m, 1:58.8, 1:58.5

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12/10/08 1:19:38.0 20,000m 1:59.4

AM: 4x5k: 2:00.5, 2:01.0, 1:57.1, 1:58.2

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12/09/08 12000m

PM: 3k wu, 2x4k, 1:47.7, 1:50.1 @ HR:185, 1k cd, tired, hungry

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12/09/08 39:51.0 10,000m 1:59.5

AM: LL (Left Leg) Jumps, 10k erg, 20 min bike

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12/08/08 12000m

AM: 8x1k 4min r, 1:43.5 avg. probably closer to 23 SPM though

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12/07/08 20:03.0 5,000m 2:00.3

PM: @ Bucknell w/PJ

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12/07/08 30:15.0 7,500m 2:01.0 View workout
12/06/08 1:00:10.0 15,000m 2:00.3

PM: wanted to do 20k but was distracted and stopped at 60min

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12/04/08 30:00.0 7,600m 1:58.4

PM: 5 mile run @ 7mpm, then 30min erg, Drag 115

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12/04/08 17500m

AM: 2.5k wu, 2x7500m 10min r, 1:52.2(28:02.1), 1:52.1 (28:03.1)

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12/03/08 47:00.0 11,800m 1:59.4

PM: 27' 20'

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12/03/08 53:00.0 13,500m 1:57.7

PM1: 20'20'13' HR145@1:59.5, HR155@1:57

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12/02/08 14000m

PM: 2k wu, 3x4k 7min r, 1:47.59 (14:20.8), 1:48.5 (14:28.4), 1:48.2(14:25.4) no cd gym closed

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12/02/08 30:06.0 7,500m 2:00.4

AM: starving, so stopped short

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12/01/08 39:10.0 10,000m 1:57.5

PM: 20 20 felt good

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