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Log

Date Workout Score Ave Comments Action
04/16/09 30:00.0 7,070m 2:07.2

thus @ 15.6 spm DF 125

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04/15/09 18:37.4 5,000m 1:51.7

wed 1200 short of time @ 26 spm DF 125

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04/15/09 8:00.0 1,600m 2:30.0

wed recovery metres

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04/15/09 30:00.0 7,500m 2:00.0

wed 15x500 1R av 1:42.5 lethargic

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04/15/09 30:00.0 7,071m 2:07.2

wed @ 16.0 spm

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04/14/09 38:08.2 10,000m 1:54.4

tues 11.30 am @ 25.6 spm DF 125 (not much energy)

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04/14/09 47:48.3 12,000m 1:59.5

tues 88.8 @ 20.0 spm DF 125 weak middle segment (?not recovered from yesterday)

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04/14/09 30:00.0 7,105m 2:06.6

tues @ 16 spm DF 125

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04/13/09 36:45.3 10,000m 1:50.2

mon 87.8 @ 29.4 spm DF 125 held 1:50.5 comfortably final 2k 1:49.4

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04/13/09 17:27.7 4,000m 2:10.9

mon warm down @ 20 spm

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04/13/09 16:40.0 4,000m 2:05.0

mon warm up @ 26 spm

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04/11/09 1:00:00.0 15,061m 1:59.5

sat bournemouth fitness first 8 am @ 19.2 spm DF 125

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04/10/09 1:00:00.0 15,055m 1:59.5

fri (Good Friday) @ 22.2 spm DF 125 pain persists

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04/10/09 24:00.0 6,000m 2:00.0

fri 88.3 2x3k av 1:47.4 comfortable @ 30 spm DF 125 some chest pain

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04/10/09 10:00.0 2,000m 2:30.0

fri recovery metres

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04/10/09 30:00.0 7,128m 2:06.2

fri @ 15.4 spm DF 125

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04/09/09 21:00.0 5,000m 2:06.0

thus recovery metres

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04/09/09 30:00.0 7,125m 2:06.3

thus @ 15.4 spm

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04/09/09 16:00.0 4,000m 2:00.0

thus 88.3 4x1k av 1:44.1 (last 1:43.3) quite easy DF 130 @ 30 SPM

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04/08/09 30:00.0 7,657m 1:57.5

wed 11 am @ 20 spm chest painful but did not impede

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04/08/09 14:00.0 2,783m 2:30.9

wed recovery metres (1783) + 1k warm down

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04/08/09 30:00.0 7,500m 2:00.0

wed 88.3 15x500 1R av 1:42.3 from 1:41.7 -1:42.9 @ 30 spm

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04/08/09 30:00.0 7,091m 2:06.9

wed @15.2 spm again slowed by back pain

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04/07/09 37:37.8 10,000m 1:52.8

tues 11 am @ 26.8 spm DF 130

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04/07/09 30:00.0 7,061m 2:07.4

tues @ 14.2 spm niggly pain right chest held back max power

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