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Roger Bangay

Log

Date Workout Score Ave Comments Action
04/27/03 43:00.0 9,896m 2:10.3

18min 1:58.2, hr 164, felt comfortable. 30min 1:59.2, hr171.
10k target 1:57.5.

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04/25/03 55:00.0 12,666m 2:10.2

U2/U1

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04/24/03 46:00.0 10,092m 2:16.7

U2/1, AT

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04/20/03 38:00.0 8,783m 2:09.7

U2

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04/19/03 16:00.0 2,886m 2:46.3

WU/D

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04/19/03 30:00.0 7,646m 1:57.7

Started out slowly then went to 1:56.0 for 15min until 1:58.0 reached. Finished at av 1:57.7

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04/16/03 54:00.0 12,039m 2:14.5

U2

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04/15/03 1:32:00.0 19,920m 2:18.5

60min @ 2:06.9 split, felt comfortable hr 150.

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04/13/03 1:29:20.0 21,097m 2:07.0

Had to stop after 10k to take on fluid when split was 2:03.1. Next time must ensure proper hydration.

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04/13/03 13:00.0 2,172m 2:59.5

Warm U/D

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04/10/03 56:00.0 12,102m 2:18.8

U2

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04/09/03 47:00.0 10,402m 2:15.5

U1/AT

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04/06/03 33:00.0 7,647m 2:09.4

U1 pace , shoulder feels a liitle better

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04/04/03 20:00.0 3,921m 2:33.0

U2 very light as shoulder is sore

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04/03/03 52:00.0 10,535m 2:28.0

U2/U1

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04/02/03 46:00.0 10,163m 2:15.7

U2

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04/01/03 1:00:00.0 14,654m 2:02.8

Serious 60min attempt. Started off too fast, next time will go steady at splits of 2:02

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04/01/03 12:00.0 2,270m 2:38.5

W/U

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03/28/03 51:00.0 11,163m 2:17.0

U1

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03/25/03 8:00.0 1,515m 2:38.4

wu

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03/25/03 1:00:00.0 14,301m 2:05.8

1/2 marathon training

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03/22/03 46:00.0 10,352m 2:13.3

U1

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03/20/03 16:00.0 2,727m 2:56.0

WU/D

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03/20/03 30:00.0 7,449m 2:00.8

30minrow

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03/18/03 1:03:00.0 14,498m 2:10.3

U1/AT

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