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Roger Bangay

Log

Date Workout Score Ave Comments Action
05/01/07 23:27.2 6,000m 1:57.2

6k WR, not a pb but as restricted spm , happy.

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05/01/07 16:00.0 3,714m 2:09.2

Warm up/down.

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04/29/07 43:00.0 9,902m 2:10.2

30 min fartlek, av 2:08.9, spm 22, hr?

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04/27/07 36:00.0 8,374m 2:08.9

20 min farlek, av 2:04.1, spm 21.

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04/25/07 16:00.0 3,490m 2:17.5

Warm up/down

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04/24/07 39:36.7 10,000m 1:58.8

10k, av 1:58.8, spm 24, hr 176.

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04/24/07 30:39.2 6,516m 2:21.1

Warm up/ down

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04/20/07 35:39.3 8,525m 2:05.4

5k, av 1:57.9, spm 26, hr 162.

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04/17/07 45:00.0 10,637m 2:06.9

40 min, av 2:06.2, spm 19, hr 155.

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04/16/07 16:00.0 3,470m 2:18.3

Warm up/down

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04/15/07 1:00:00.0 13,609m 2:12.2

A most painful experience. my derriere is in a bad way!!!

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04/15/07 13:00.0 2,917m 2:13.6

Warm up/down

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04/13/07 1:00:00.0 15,034m 1:59.7

Av 1:59.7, spm 24 hr 161. Max hr 183!!

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04/13/07 8:00.0 1,753m 2:16.9

Warm up for 5he 1 hour

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04/12/07 25:54.6 5,790m 2:14.2

Amessing about sess.

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04/11/07 1:00:00.0 14,577m 2:03.4

60 min, av 2:03.5, spm 23, hr 167.

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04/11/07 10:00.0 2,167m 2:18.4

WU/D

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04/08/07 33:00.0 7,928m 2:04.8

20 min, av 1:58.8, spm 23, hr 157.

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04/06/07 35:45.6 8,380m 2:08.0

5k, av1:58.6, spm 24, hr 167.

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04/04/07 46:00.0 10,926m 2:06.3

30 min, av 2:01.8, spm 24, hr 158

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03/31/07 16:00.0 3,613m 2:12.8

WU/D

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03/31/07 9:16.2 2,500m 1:51.2

Basingstoke IRC

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03/28/07 32:00.0 7,743m 2:03.9

2x8 min, av 1:57.6, spm 24, hr 155.

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03/27/07 33:00.0 7,368m 2:14.3

1x3 min, av 1:47.3, spm 33, hr 157.

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03/25/07 42:00.0 9,668m 2:10.3

4x3 min, av 1:50.6, spm 32, hr 160. Grim!!

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