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Log

Date Workout Score Ave Comments Action
03/11/09 30:00.0 7,272m 2:03.7

wed @ 16 spm DF 132

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03/10/09 37:37.8 10,000m 1:52.8

tues 11 am @ 25 spm DF 132

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03/10/09 47:52.8 12,000m 1:59.7

tues 87.7 @ 19 spm DF 132

 View workout
03/10/09 30:00.0 7,304m 2:03.2

tues @16 spm SPI = 11.7

 View workout
03/09/09 18:05.5 5,000m 1:48.5

mon at home @ 29 spm DF 135 comfortable 4k @ 1:48.8 final k @ 1:47.7 could have gone faster but went for even pace

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03/09/09 13:58.0 3,000m 2:19.6

mon warm down

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

mon warm up @ 21 spm

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03/07/09 40:35.0 10,000m 2:01.7

sat 6 am @ 20 spm SPI = 9.68

 View workout
03/06/09 39:38.8 10,000m 1:58.9

fri pm @ 21/20/18/20/22 av 20 spm DF 135 SPI = 10.45

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03/06/09 12:00.0 2,500m 2:24.0

fri recovery metres

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03/06/09 24:00.0 6,000m 2:00.0

fri 87.5 2x3k 6R av 1:48.7 spm = 29 DF 135 (sort of level 2)SPI = 9.4

 View workout
03/06/09 24:57.0 6,000m 2:04.7

fri warm up @ 16 spm DF 135 SPI = 11.25

 View workout
03/05/09 24:30.0 6,000m 2:02.5

thus warm up 22/18/16/18/20 spm

 View workout
03/05/09 16:00.0 4,000m 2:00.0

thus 87.5 4x1k r6:00 failed level 1 av 1:45.6 @ 29 SPM DF 135 SPI = 10.25

 View workout
03/05/09 24:00.0 5,500m 2:10.9

thus recovery metres

 View workout
03/04/09 30:00.0 7,584m 1:58.6

wed warm up @ 20 spm DF 135

 View workout
03/04/09 48:55.1 12,000m 2:02.2

tues 86.9 @ 19 spm DF 135

 View workout
03/03/09 23:26.0 6,000m 1:57.1

tues warm up @ 21 spm

 View workout
03/03/09 48:10.0 12,000m 2:00.4

tues 87.9 @ 19 spm DF 135 SPI = 10.55

 View workout
03/03/09 37:33.8 10,000m 1:52.6

tues 11.50 am @ 26 spm DF 135 SPI = 9.4

 View workout
03/02/09 13:10.0 3,000m 2:11.6

mon warm down @ 19 spm

 View workout
03/02/09 18:00.0 5,000m 1:48.0

mon 86.9 4k@ 1.48.7, last k @ 1.45.3 DF 135 @ 29 spm SPI = 9.58

 View workout
03/02/09 16:58.0 4,000m 2:07.2

mon warm up @ 19 spm overall and sprints at about 24 spm SPI = 8.95

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02/28/09 8:10.0 2,000m 2:02.5

sat recovery metres

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02/28/09 39:38.2 10,000m 1:58.9

sat 6.30 am @ 19 spm DF 135 SPI = 10.96

 View workout