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Log

Date Workout Score Ave Comments Action
02/27/09 38:28.2 10,000m 1:55.4

fri pm @ 25 spm DF 135 SPI = 9.11

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02/27/09 11:00.0 2,500m 2:12.0

fri recovery metres

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02/27/09 3:33.0 1,000m 1:46.5

fri just to finish off level 2 session (short of time)

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02/27/09 24:00.0 6,000m 2:00.0

fri 87.9 2x3k r6:00 @29 spm DF 135 av 1:51.3 for both (sort of level 2)SPA = 8.75

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02/27/09 22:55.0 6,000m 1:54.5

fri warm up @ 23 spm DF 135

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02/26/09 30:00.0 7,674m 1:57.2

thus 89.4 @ 19 spm DF 135 SPI = 11.41

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02/26/09 22:58.2 6,000m 1:54.8

thus warm up @ 24 spm DF 140

 View workout
02/25/09 18:38.0 5,000m 1:51.8

wed 11 am @ 26 spm DF 140

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02/25/09 24:00.0 5,500m 2:10.9

wed recovery metres

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02/25/09 20:00.0 5,000m 2:00.0

wed 88.3 5x1k r6:00 av 1.46.3 (1:45.5 to 1:47) pace DF 135 @ 29 spm legs felt useless (failed level 1)

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02/25/09 24:08.0 6,000m 2:00.6

wed warm up at 22 spm

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02/24/09 37:45.6 10,000m 1:53.2

tues 11 am DF 140 @ 25 spm felt easy SPI = 9.63

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02/24/09 23:19.0 6,000m 1:56.5

tues warm up @ 24 spm DF 140

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02/24/09 48:59.0 12,000m 2:02.4

tues 88.5 @ 19 spm DF 135 flagged badly towards end

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02/23/09 15:52.0 4,000m 1:59.0

mon warm up with sprints @ 23 spm

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02/23/09 13:19.5 3,000m 2:13.2

mon warm down @ 19 spm

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02/23/09 18:14.5 5,000m 1:49.4

mon 88.6 4k @ 1.49.0 then faded badly to 1.51.2 over last k DF 138 29 spm SPI = 9.22

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02/21/09 41:55.0 10,000m 2:05.7

sat @ 19 spm DF 140 (dinner party last night, not much sleep etc)

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02/21/09 5:30.0 1,300m 2:06.9

sat warm up

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02/20/09 48:23.0 12,000m 2:00.9

fri 87.9 @19 spm DF 139 (mps = 13.04)

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02/20/09 38:35.9 10,000m 1:55.7

fri @26 spm DF 140 (mps = 9.97)

 View workout
02/19/09 22:58.0 6,000m 1:54.8

thus warm up at home

 View workout
02/19/09 56:00.0 14,000m 2:00.0

thus 88.4 3x3000 10.58, 11.18, 11.28 av 1.52.6 @29 spm DF 140 Level 2 (ish)DF 140

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02/18/09 47:55.0 12,000m 1:59.7

wed 88.0 @ 20 spm DF 140

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02/18/09 31:55.0 8,000m 1:59.6

wed warm up @ 20 spm DF 140

 View workout