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Log

Date Workout Score Ave Comments Action
02/15/10 15:48.0 4,000m 1:58.5

mon warm up

 View workout
02/13/10 1:00:00.0 15,031m 1:59.7

sat @ 19.4 spm

 View workout
02/12/10 20:00.0 3,500m 2:51.4

fri recovery metres

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02/12/10 20:00.0 5,000m 2:00.0

fri 10x500 2R @ 20 spm exact av 1:49.3

 View workout
02/12/10 15:00.0 3,500m 2:08.5

fri warm up 1' 1R @ 23 spm

 View workout
02/11/10 1:00:00.0 15,540m 1:55.8

thus @ 27.2 spm

 View workout
02/10/10 24:00.0 6,000m 2:00.0

wed 12x500 1R @ 29.7 spm av 1:41.2 (1:41.8-1:41.2 with a final 1:39.9)hard work but quite tolerable

 View workout
02/09/10 16:00.0 15,366m 0:31.2

tues @ 19.8 spm final split 1:55.1

 View workout
02/08/10 16:00.0 4,000m 2:00.0

mon 4x1K 6R av 1:44.3 @ 28 spm (1:44.7 - 1:43.7 neg split) no energy today

 View workout
02/08/10 22:00.0 4,000m 2:45.0

mon recovery metres

 View workout
02/08/10 15:39.0 4,000m 1:57.3

mon warm up

 View workout
02/06/10 1:00:00.0 15,129m 1:58.9

sat @ 19.4 spm

 View workout
02/05/10 32:00.0 8,000m 2:00.0

fri 4x2K 4R @ 28.75 spm (7:32, 7:16, 7:16, 7:12) av 1:49.7

 View workout
02/05/10 20:00.0 4,000m 2:30.0

fri recovery and warm down (1.5K in 5:58)

 View workout
02/04/10 1:00:00.0 15,549m 1:55.7

thus @ 27 spm even pace

 View workout
02/03/10 24:00.0 6,000m 2:00.0

wed 12x500 1R @ 29 spm av 1:41.6 (1:42.0 - 1:39.4) mainly neg split comfortable

 View workout
02/03/10 4:30.0 1,000m 2:15.0

wed warm down

 View workout
02/03/10 15:30.0 4,000m 1:56.2

wed warm up

 View workout
02/02/10 1:00:00.0 15,329m 1:57.4

tues @ 20 spm

 View workout
02/01/10 16:00.0 4,000m 2:00.0

mon home 4x1K 6R av 1;43.1 @ 29.25 SPM (1:43.6, 1:43.4, 1:43.1, 1;42.2) slowly getting back to form

 View workout
02/01/10 21:00.0 4,100m 2:33.6

mon recovery (3 min final recovery)

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02/01/10 15:19.0 4,000m 1:54.8

mon warm up

 View workout
01/30/10 1:00:00.0 15,050m 1:59.6

sat @ 19.8 spm

 View workout
01/29/10 32:00.0 8,000m 2:00.0

fri at home 4x2K 4R (7:38 warm up only, 7:16, 7:15, 7:12) av 1:50.1 @ 29 spm

 View workout
01/29/10 4:10.0 1,000m 2:05.0

fri warm down

 View workout