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Log

Date Workout Score Ave Comments Action
03/19/09 24:00.0 5,250m 2:17.1

thus recovery metres

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03/19/09 30:00.0 7,408m 2:01.4

thus @ 15 spm DF 130

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03/18/09 22:44.3 6,000m 1:53.6

wed 12.30 @ 24 spm

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03/18/09 30:00.0 7,500m 2:00.0

wed 87.1 12x500 1R av 1:43.9 @ 30 spm last one 1:38.7 (hitting 1:29 splits at end)

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03/18/09 16:00.0 3,500m 2:17.1

wed warm down + 1990 recovery metres

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03/18/09 30:00.0 7,273m 2:03.7

wed @ 16 spm DF 130

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03/17/09 37:53.6 10,000m 1:53.6

tues 11.20 am DF 130 @ 22 spm SPI = 10.69

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03/17/09 47:50.8 12,000m 1:59.6

tues 87.3 @ 18 spm DF 130

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03/17/09 30:00.0 7,350m 2:02.4

tues @ 15 spm DF 130

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03/16/09 18:04.9 5,000m 1:48.4

mon 87.2 @ 29 spm DF 130 hampered by machine sliding backwards into angled wall at gym couldn't pull fully on right

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03/16/09 17:28.0 4,000m 2:11.0

monday warm down

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03/16/09 17:50.0 4,000m 2:13.7

mon warm up sprints touched 1:31 with little effort

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03/14/09 12:00.0 2,750m 2:10.9

sat recovery metres

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03/14/09 30:00.0 7,500m 2:00.0

sat 12 noon 15x500 1R @ 19 spm av 1:51.5 SPI 13.29

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03/14/09 41:00.7 10,000m 2:03.0

sat 6 am @ 16 spm DF 132 quick hands away

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03/13/09 39:51.5 10,000m 1:59.5

fri 6pm @ 18 spm DF 132 quick hands away

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03/13/09 30:00.0 7,302m 2:03.2

fri @ 16 spm DF 132

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03/13/09 12:00.0 2,500m 2:24.0

fri recovery metres

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03/13/09 24:00.0 6,000m 2:00.0

fri 87.0 2x3k 6R @ 1:48.6 @ 29 spm DF 132

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03/12/09 24:00.0 5,250m 2:17.1

thus recovery metres

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03/12/09 16:00.0 4,000m 2:00.0

thus 86.9 4x1k 6R @ 29 spm av 1:45.2 DF 132 (failed level 1)

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03/12/09 30:00.0 7,308m 2:03.1

thus @ 16 spm DF 132

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03/11/09 39:50.3 10,000m 1:59.5

wed 1330 @ 19 spm DF 132

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03/11/09 17:00.0 3,974m 2:08.3

wed recovery metres + 2k warm down (8:16)

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03/11/09 24:00.0 6,000m 2:00.0

wed 87.4 12x500 1R av 1:45.8 last one 1:39.5 @ 29 spm bit tentative could have gone faster

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