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Log

Date Workout Score Ave Comments Action
04/07/09 47:43.2 12,000m 1:59.3

tues 88.5 @ 19.5 spm DF 130

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04/06/09 17:51.2 5,000m 1:47.1

mon 88.1 4k @ 1:47.7 comfortable last k 1:44.7 rate 30.6 spm sprinted last 200 metres PB!

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04/06/09 18:08.0 4,000m 2:16.0

mon warm down

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04/06/09 17:10.0 4,000m 2:08.7

mon warm up

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

sat 11.30 15x500 @ 19.8 spm av 1:51.3 DF 130 twinges right back

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04/04/09 12:00.0 2,500m 2:24.0

sat recovery metres

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04/04/09 1:00:00.0 14,151m 2:07.1

sat 6.30 am @ 15.6 spm DF 130

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04/03/09 1:00:00.0 15,105m 1:59.1

fri 5 pm @ 21.8 spm DF 130

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04/03/09 12:00.0 2,500m 2:24.0

fri recovery metres

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04/03/09 24:00.0 6,000m 2:00.0

fri 87.9 2x3k av 1:47.4 not too bad

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04/03/09 30:00.0 7,037m 2:07.8

fri @13.8 spm SPI = 12.09

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04/02/09 16:00.0 4,000m 2:00.0

thus 87.9 4x1k @ 29.8 spm av 1:44.3 could do better - no back pain at faster rates

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04/02/09 22:00.0 5,000m 2:12.0

thus recovery metres

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04/02/09 30:00.0 7,047m 2:07.7

thus @ 15.2 spm (twinges in right back)

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04/01/09 30:00.0 7,570m 1:58.8

wed 11.50 am @ 19.8 spm

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04/01/09 30:00.0 7,500m 2:00.0

wed 15x500 1R av 1:42.6 @ 30 spm bit of an effort. No sprint on last one (1:42.3) SPI = 10.8

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04/01/09 7:00.0 1,377m 2:32.5

wed recovery metres

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04/01/09 30:00.0 7,210m 2:04.8

wed @ 15.6 spm

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03/31/09 37:35.2 10,000m 1:52.7

tues 11 am @ 26 spm DF 130

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03/31/09 47:48.2 12,000m 1:59.5

tues 87.7 @ 19.6 spm DF 130

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03/31/09 30:00.0 7,208m 2:04.8

tues @ 15.6 spm

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03/30/09 17:54.3 5,000m 1:47.4

mon 87.3 4k @ 1:47.8 last k 1:46.2 @30.4 SPM no sprint very comfortable could have had PB easily DF 130

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03/30/09 16:40.0 4,000m 2:05.0

mon warm down

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03/30/09 16:58.0 4,000m 2:07.2

mon warm up

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03/28/09 1:00:00.0 14,692m 2:02.5

sat 6 am @ 19.6 spm DF 130

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