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Log

Date Workout Score Ave Comments Action
11/15/16 10x120m/0:40r 4:38.1 1:55.8

10 x 120 meters at high heart rate, av. 500`s 1.55.8 Av. max heart rate 147.

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11/15/16 2x8:00/4:00r 3,457m 2:18.8

2 x 8 minutes 4 minutes rest . Av 500`s 2.18.8 av.max heart rate 137 well inside target .

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11/14/16 5x100m/0:25r 1:54.6 1:54.6

5 x 100 meters at high heart rate, 25 seconds rest. Av max heart rate 148 Av 500`s 1.54.6..

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11/14/16 10x120m/0:40r 4:38.0 1:55.8

10 x 120 meters at high heart rate , Av max heart rate 147, Av 500`s 1.55.8

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11/14/16 1x12:00/r 2,605m 2:18.1

12 minutes at AT av max heart rate 136 Av 500`s 2.18.1 , right on target

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11/10/16 10x120m/0:40r 4:37.3 1:55.5

10 x 120 meters , 40 seconds rest Av max heart rate , 146 Av 500`s 1 55.5 happy with them .

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11/10/16 3x10:00/5:00r 6,166m 2:25.9

3 x 10 minutes at medium heart rate. AV MAX HEART RATE 135 AV 500`s 2.25.9 happy with them

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11/08/16 1:31 333m 2:17.8 View workout
11/08/16 11:11 11:11.2 3:26.3

10 x 120 meters 40 seconds rest , av max heart rate 148 av 500s 1 .52.8

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11/08/16 12:00 2,600m 2:18.4

12minutes at AT. ave, max heart rate 140 av 500s 2 18.0

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11/04/16 10x120m/0:40r 4:30.0 1:52.5

10 x 120 meters at High heart rate, Av max heart rate 146. Av 500`s 1 52.5. well happy with them .

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11/04/16 3x7:00/4:00r 4,553m 2:18.3

3 x 7 minutes at AT. Av max heart rate 137, Av 500`s 2.18.3, happy with those .

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11/03/16 10x120m/0:40r 4:30.9 1:52.8

10 x 120 meters, 40 seconds rest. Av max heart rate 145 av 500's 1 52.8 another improvement .

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11/03/16 2x10:00/5:00r 4,333m 2:18.4

2 x 10 minutes at AT. Av max heart rate, 137 av 500's 2. 18. 4 happy with those , well inside target .

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11/01/16 10x120m/0:40r 4:33.4 1:53.9

10 x 120 meters 40 seconds rest, av max heart rate, 145, av 500`s 1..53.9, well happy with this workout

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11/01/16 3x12:00/4:00r 7,296m 2:28.0

3 x 12 minutes at UT1 Av max heart rate 133, av 500`s 2.27.6

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10/31/16 10x120m/0:40r 4:37.7 1:55.7

10 x 120 meters, at high heart rate. Av max heart rate, 145. av 500`s 1.55.8 well happy with those .

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10/31/16 1x120m/4:00r 0:28.6 1:59.1 View workout
10/31/16 0:22 5m 36:40.0 View workout
10/31/16 2x10:00/5:00r 4,354m 2:17.8

2 x 10 minutes at AT. Av max heart rate 135 Av 500`s 2 17.8 well inside target range big improvement.

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10/29/16 8x110m/0:40r 3:24.1 1:55.9

8 x 110 meter sprints, 40 sec. rest in between.Av max heart rate 147 av 500`s 1.55.4 . well happy with them .

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10/29/16 2x10:00/5:00r 4,189m 2:23.2

2 x 10 minute intervals at AT aV MAX HEART RATE 139 Av 500`s 2.23 .2 happy with them .inside arget range .

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10/29/16 20:01 4,121m 2:25.7

20 minute warm up before intervals and sprints, 4,100 meters covered feeling good.

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10/28/16 v1000m/3:00r...6 3,100m 2:06.8

6 sprint intervals, high heart rate, 1000, 800, 600, 400 , 200, 100, Av heart rate 148, av 500`s 2.06.5 hard but worth the effort.

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10/28/16 2x8:00/5:00r 3,457m 2:18.8

2 x 8 minutes at AT , 133/137 MAX HEART RATE, 2.19 . /2.26.9 500`S Av max heart rate 137, Av 500`s 2.18.8 well inside target .

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