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Log

Date Workout Score Ave Comments Action
06/18/09 16:00.0 4,000m 2:00.0

thus 87.9 4x1K 6R av 1:41.0 (1:41.6, 1:41.2, 1:40.7,1:40.6) @ 30.5 spm DF 110 tough (1125 recovery metres per interval)

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06/18/09 41:24.0 10,000m 2:04.2

thus @ 15 spm Df 110

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06/17/09 38:56.0 10,000m 1:56.8

wed 11.20 am @ 25.4 DF 110 had to grind it out

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06/17/09 20:00.0 4,500m 2:13.3

wed recovery metres 1500 per interval

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06/17/09 24:00.0 6,000m 2:00.0

wed 87.9 3x2k (7:02.5, 7:04.3, 7:03.7) av 1:45.8 @ 30 spm DF 110 lethargic

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06/17/09 42:20.0 10,000m 2:07.0

wed @ 15 spm df 110

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06/16/09 1:09:57.0 18,000m 1:56.5

tues 11.00 @ 25.6 spm DF 110 stood up 6K and 12k

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06/16/09 47:52.0 12,000m 1:59.6

tues 87.9 @ 20 spm Df 110

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06/16/09 41:53.0 10,000m 2:05.6

tues @ 15 spm DF 110

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06/15/09 26:00.0 6,000m 2:10.0

mon 5000 recovery + wd 1000

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06/15/09 16:00.0 4,000m 2:00.0

mon 87.9 8x500 3.20R 625 recovery metres per interval Av 1:38.5 (1:39.8-1:36.5) @ 30.4 spm DF 110 comfortable

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06/15/09 41:52.0 10,000m 2:05.6

mon @ 15 spm DF 110

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06/13/09 1:11:39.0 18,000m 1:59.4

sat 6 am @25.4 spm DF 110 stood up at 9k and 15k

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06/12/09 1:12:53.0 18,000m 2:01.4

fri 5 pm @ 25 spm DF 110 (took 20 sec break for fluids and stand up with ache in right buttock)

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06/12/09 18:00.0 4,000m 2:15.0

fri recovery 2500 + wd 1500

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06/12/09 24:00.0 6,000m 2:00.0

fri 87.9 2x3k 6R 1250 recovery metres x2 av 1:47.15 @ 30 spm DF 110

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06/12/09 41:43.0 10,000m 2:05.1

fri @ 15 spm DF 110

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06/11/09 22:00.0 5,000m 2:12.0

thus recovery metres

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06/11/09 16:00.0 4,000m 2:00.0

thus 87.9 4x1K 6R 1250 recovery Av 1:42.0 (1:42.1, 1:42.5, 1:41.9, 1:41.4)@ 30 spm DF 110 heavy legs

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06/11/09 42:20.0 10,000m 2:07.0

thus @ 15 spm DF 110

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06/10/09 4:40.0 1,000m 2:20.0

wed warm down 26 spm

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06/10/09 22:23.0 6,000m 1:51.9

wed 11.30 @ 29 spm DF 110

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06/10/09 20:00.0 4,500m 2:13.3

wed recovery metres

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06/10/09 24:00.0 6,000m 2:00.0

wed 87.7 3x2k 8R (inc 1500 recovery metres)7:03.1, 7:05.0, 7:02.5 (tough) @ 29 spm DF 110 +

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06/10/09 41:51.0 10,000m 2:05.5

wed @15 spm DF 110

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