Ross Mursell

Log

Date Workout Score Ave Comments Action
10/19/16 5:13 1,194m 2:11.4

W'up feet out

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10/13/16 10:00.0 2,572m 1:56.6

5min w'up + 5min w'dn feet out

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10/04/16 5:00 1,211m 2:03.8

W'dn feet out

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10/04/16 15:00 3,837m 1:57.2

3 x (4min @ 20 +1min @26 28 30)

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10/04/16 15:00 3,829m 1:57.5

3 x (4min @ 20 +1min @24 26 28)

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10/04/16 5:52 1,327m 2:12.8

W'up feet out

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10/04/16 10:00.0 2,300m 2:10.4

W'up for S&C feet out

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09/29/16 20:00.0 5,244m 1:54.4

2 x 4 3 2 1min @ 22 24 26 28 24 26 28 30/min

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09/29/16 4:30.0 1,180m 1:54.4

W'up feet out

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09/27/16 5:00 1,160m 2:09.3

W'dn feet out

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09/27/16 20:00 4,977m 2:00.5

2 x 4 3 2 1min, @ 22 24 26 28 22 24 26 28

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09/27/16 3:42 784m 2:21.8

W'up feet out

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09/26/16 5:00 1,062m 2:21.2 View workout
09/22/16 5:00 1,137m 2:11.9

W'dn feet out

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09/22/16 20:00 4,975m 2:00.6

2:07.6 2:04.8 1:57.1 1:59.6 1:54.6,23 25 24 23 27. (4@22 3@24 2@26 1@28)

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09/22/16 5:07 1,146m 2:14.2

W'up feet out

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09/20/16 6000m 23:36.7 1:58.0

Pacing Steve & Mike @ 26/min, drag on 2

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09/20/16 6:04 1,336m 2:16.3

W'up

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09/20/16 4:15 714m 2:58.8

W'up

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09/20/16 5:00 954m 2:37.2

W'dn feet out

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09/20/16 6000m 21:53.4 1:49.4

1:51.2 1:48.6 1:48.5 1:49.2 1:49.5, 27 26 27 26 26. 6km test

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09/20/16 0:57 257m 1:51.0

W'up feet in

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09/20/16 5:00 1,136m 2:12.0

W'up feet out

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09/15/16 5:00 1,281m 1:57.0

W'dn feet Out

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09/15/16 20:00 5,199m 1:55.4

20min @22 24 26 28 for 4 3 2 1mins X 2
Target = stay below 2:00

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