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Log

Date Workout Score Ave Comments Action
09/01/09 38:17.3 10,000m 1:54.8

tues 11 am @ 24.2 spm DF 120

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09/01/09 47:15.0 12,000m 1:58.1

tues 87.3 @ 19.2 spm DF 120

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09/01/09 16:31.0 4,000m 2:03.8

tues warm up sprints and 24 spm

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08/31/09 25:00.0 6,000m 2:05.0

mon wu 7:59 early, 7:58 later, wd 9:01 after pb

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08/31/09 30:00.0 8,244m 1:49.1

mon 87.3 @ 27.4 spm (1:49.0, 1:49.3, 1:49.7, 1:50.2, 1:48.5) PB

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08/28/09 9:00.0 2,200m 2:02.7

fri recovery metres

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08/28/09 16:00.0 6,000m 1:20.0

fri 87.7 2x3k 6R av 1:47.1 (1:47.3, 1:46.9) comfortable legs ok today

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08/28/09 7:58.0 2,000m 1:59.5

fri warm up

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08/27/09 22:00.0 5,000m 2:12.0

thus recovery metres

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08/27/09 16:00.0 4,000m 2:00.0

thus 87.3 4x1k av 6R 1:42.8 @ 28.25 spm DF 120 (1:43.2, 1:43.1, 1:42.6, 1:42.5) still heavy legged

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08/27/09 7:58.0 2,000m 1:59.5

thus warm up

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08/26/09 20:00.0 4,500m 2:13.3

wed recovery metres

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08/26/09 8:16.0 2,000m 2:04.0

wed 87.8 3x2K 8R av 1:48.8 (7:12, 7:17, 7:17) @ 27.3 spm DF 120 heavy legs so took it easy

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08/25/09 46:58.4 12,000m 1:57.4

tues 88.3 @ 19.8 spm DF 120 PB for this workout

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08/25/09 8:20.0 2,000m 2:05.0

tues warm up + sprints

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08/24/09 30:00.0 8,213m 1:49.5

mon 87.3 @ 27.6 spm DF 120 1:49.7, 1:49.7, 1:49.9, 1:50.3, 1:48.6 PB

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08/24/09 8:10.0 2,000m 2:02.5

mon warm up with sprints

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08/22/09 37:58.2 10,000m 1:53.9

sat 6.30 am @ 24 spm DF 120

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08/21/09 9:00.0 2,000m 2:15.0

fri recovery metres

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08/21/09 24:00.0 6,000m 2:00.0

fri 88.4 2x3k 6R @ 28 spm DF 120 Av 1:48.8 hard work

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08/21/09 8:15.0 2,000m 2:03.7

fri warm up with sprints

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08/20/09 38:29.6 10,000m 1:55.4

thus 87.8 @ 20.0 spm DF 120 PB at that rate (30 mins was 7,798)

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08/20/09 7:42.0 2,000m 1:55.5

thus warm up @ 20 spm DF 120

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08/19/09 24:47.0 6,000m 2:03.9

wed warm down @ 22 spm

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08/19/09 3:00.0 700m 2:08.5

wed recovery metres

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