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Log

Date Workout Score Ave Comments Action
10/25/16 10x100m/0:35r 3:57.7 1:58.8

10 x 100 meters high heart rate, AV 500`S 1.58.8 Av max heart rate, 147, well happy with that set .

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10/25/16 3x13:00/5:00r 8,081m 2:24.7

3 x 13 minutes UT1 . aV. MAX HEART RATE 135, aV 500`S 2.24.4 well inside TARGET RANGE .

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10/24/16 2x100m/0:30r 0:47.5 1:58.7 View workout
10/24/16 10x130m/0:40r 5:08.9 1:58.8

10 x 130 meters, 40 seconds rest . Av max heart rate, 143,A V 500`s 1.58. 8 well happy with those

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10/24/16 2x9:00/5:00r 3,902m 2:18.3

2 x 9 minutes intervals at AT. Av max heart rate 137, Av. 500`s 2.18.4 , well withing target , getting easier .

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10/22/16 v800m/2:00r...9 3,700m 2:07.7

Pyramid. 800,700,600,500,400,300,200,100,100 meters.Av Max heart rate 145. AV 500`s 2.07 .7 happy with those.

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10/22/16 2x9:00/5:00r 3,900m 2:18.4

2 x 9 minutes at AT 2.19.0/2.26.0, 133/137 max heart rate. Av heart rate 137 av 500`s 2.18.4 well inside target

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10/21/16 v12:00/5:00r...3 6,043m 2:19.0

12 minutes followed by 2 x 8 minutes at AT. 5 minutes rest between each interval.Max Av heart rate 137, A v 500`s 2.19.0 well inside tar…

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10/18/16 2x12:00/5:00r 4,953m 2:25.3

2 x 12 minutes UT1 heart rate 125/133. 500`s 2.34/2.26 Av max heart rate , 132. Av 500`s 2. 25 .3

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10/18/16 10:00 2,176m 2:17.8

10 minutes at A.T. .heart rate 133/137. 500`s. 2.26/2.19. An max heart rate 135. Av. 500`s 2.17.8 . well inside target .

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10/17/16 8x100m/0:30r 3:04.7 1:55.4

8 x 100mtrs 30 seconds rest .Av. max heart rate 145.AV. 500`s 1 .55.5 .

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10/17/16 0:10 15m 6:00.0 View workout
10/17/16 1x110m/3:00r 0:26.9 2:02.2 View workout
10/17/16 5x10:00/5:00r 10,331m 2:25.1

5 x 10 minute intervals, 5 minutes rest in between.at av. max heart rate 125/133. Av. 500`s 2.34/2.26, Av. heart rate 130. Av 500`s 2.25…

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10/14/16 4x12:00/5:00r 9,837m 2:26.3

4 x 12 minute intervals at UT1, max heart rate 124/133. Av for 4 intervals 132. 2.34/2.26 500`s. Av for 4 intervals 2.26.3 all well wit…

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10/13/16 57:00 11,007m 2:35.3

57 minute row at UT2 . 2.49/2.34 500`s 120/125 max heart rate . AV. 500`S 2.35, aV MAX HEART RATE 124, WELL INSIDE TARGET .

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10/11/16 3x15:00/5:00r 9,205m 2:26.6

3 x 15 minutes at UT1 , 5 MINUTES REST BETWEEN. AV MAX HEART RATE 130, av. 500`s 2.26.3 well within target range.

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10/10/16 40:00.0 9,000m 2:13.3

2 x 20 mins at UT1 5 Mins rest in-between Target 500`s 2.26/2.34 .heart rate target 126/135 Av. 500`s 2.26. Av heart rate 128. well ins…

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10/07/16 48:00 9,613m 2:29.7

48 mins at UT2, 2.49/2.34 500`s, Av 2.29.8. Heart rate 120/125, Av Heart rate 123 , well within target range .

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10/06/16 3x11:00/5:00r 6,799m 2:25.6

3 x 11 mins intervals , Target Heart rate, 125/133 av. H R 126. Target time 2.26/2.34 Av. time 2.25.6 happy with that . Long journey, sta…

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10/04/16 3x12:00/5:00r 7,288m 2:28.1

3x12 mins intervals, 5 mins rest. heart rate between 125/133 Av 123, time between 2.34/2. 26. Av pace 2 29. well inside target .

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10/03/16 2x15:00/5:00r 6,043m 2:28.9

second session of 16 week programmme , 4 sessions a week 2 x 15 mins 5 mins rest .6,000 meters covered . Well ,inside standard.

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10/03/16 36:00 7,027m 2:33.6

First session of a 16 week programme form 2,000 meter training , well within the limits .

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09/30/16 5x100m/0:30r 1:57.9 1:57.9 View workout
09/30/16 8x100m/0:30r 3:08.1 1:57.5 View workout