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Log

Date Workout Score Ave Comments Action
07/18/19 41:18.5 10,000m 2:03.9

5 x 2k.4'r @20 spm. 133 bpm

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07/16/19 30:00.0 6,935m 2:09.7

30' at 18 spm. 15'' sprints every 5 mins

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07/15/19 51:25.9 12,000m 2:08.5

4 x 3k. 18 spm 127 bpm

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07/14/19 4:54.4 1,500m 1:38.1

CTC, 2nd go

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07/11/19 41:20.3 10,000m 2:04.0

4 x 2.5k.4'r 20 spm 134 bpm

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07/10/19 51:16.3 12,000m 2:08.1

4 x 3k. 90 secs rec. 18 spm ahr 126

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07/09/19 30:00.0 7,060m 2:07.4

30 mins at 18 spm 15'' sprints every 5 mins at 30 spm

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07/08/19 1:04:06.1 15,000m 2:08.2

3 x 5k. 90 secs R. 18 spm. av. 2:08.2, ahr 126

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07/07/19 5:01.9 1,500m 1:40.6

CTC....500, 400, 300, 200, 100. 2:30 r then down by 30'' each time.

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07/05/19 45:00.0 10,742m 2:05.6

3 x 15 mins 2'r. 1st 10@18spm....last 5'@30

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07/04/19 40:20.0 1,000m 20:10.0

2 x 5k. 5'r. 24 spm. ahr 142

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07/03/19 1:04:09.8 15,000m 2:08.3

3 x 5k. 18 spm ahr 124

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07/02/19 30:00.0 6,939m 2:09.7

30 mins at 18 spm 15'' sprints every 5 mins.

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07/01/19 51:13.5 12,000m 2:08.0

3 x 4k.1:30 r. 19 spm 126 bpm

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06/29/19 7:30.0 2,192m 1:42.6

2 x (5 x 45 on 90 off) 30 spm

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06/27/19 1:00:00.0 14,709m 2:02.3

4 x 15 mins 2' r 1st 10 @20spm last 5'@29spm HR cap 153

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06/26/19 40:49.7 10,000m 2:02.4

4 x 2500.4'r 25 spm 135 bpm

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06/25/19 51:12.2 12,000m 2:08.0

3 x 4k. 90''R. 20 spm 127 bpm

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06/24/19 30:00.0 7,107m 2:06.6

30' @ 18 to 22 spm. 15'' sprints every 5 mins. 30 to 36 spm

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06/23/19 51:15.7 12,000m 2:08.1

4 x 3k 90'' r at 19 spm av. 125 bpm.

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06/20/19 1:00:00.0 14,528m 2:03.8

4 x 15'. 2'r 10'@20 spm 5'@29 149 hr cap

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06/19/19 41:24.5 10,000m 2:04.2

4 x 2.5k 4'r 20 spm 134 bpm

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06/18/19 51:20.1 12,000m 2:08.3

4 x 3k 90'' r at 19 spm av. 126 bpm.

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06/17/19 30:00.0 6,779m 2:12.7

30' r 19 spm 123 bpm

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06/15/19 30:00.0 6,944m 2:09.6

30' r 19 spm 124 bpm

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