Ross Mursell

Log

Date Workout Score Ave Comments Action
09/22/15 5:00.0 1,309m 1:54.5

W'dn feet out

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09/22/15 20:00.0 4,660m 2:08.7

false start

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09/22/15 5:07.1 1,095m 2:20.2

W'up feet out

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09/17/15 5:07.9 1,194m 2:08.9

W'dn feet out

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09/17/15 1:03.4 322m 1:38.4

30sec@36+30sec@38+ 1 rest

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09/17/15 312m

30sec@34+30sec@36+ 1 rest

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09/17/15 1:00.0 308m 1:37.4

30sec@32+30sec@34+ 1 rest

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09/17/15 4:00.0 630m 3:10.4

1@30+1@32+ 2 rest

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09/17/15 4:00.0 593m 3:22.3

1@28+1@30+ 2 rest

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09/17/15 4:00.0 581m 3:26.5

1@26+1@28+ 2 rest

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09/17/15 8:00.0 1,105m 3:37.1

2@24+2@26+ 4 rest

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09/17/15 8:00.0 1,070m 3:44.2

2@22+2@24+ 4 rest

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09/17/15 8:00.0 1,003m 3:59.2

Spiral of death, 2@20+2@22, 4 rest

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09/15/15 5:00.0 1,290m 1:56.2

W'dn feet out

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09/15/15 20:00.0 5,133m 1:56.8

1:59.0 1:53.4 2:03.9 1:57.9 1:50.8, 21 25 22 24 26

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09/15/15 4:35.2 1,011m 2:16.1

W'up Feet out

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09/10/15 5:00.0 1,383m 1:48.4

W'dn feet out, 1:48.4 AVG @22 PB

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09/10/15 20:00.0 5,151m 1:56.4

1:56.9 1:57.9 2:00.6 1:56.2 150.9, 23 20 22 24 25

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09/10/15 5:00.0 1,183m 2:06.7

w'up feet out

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09/08/15 5:00.0 1,303m 1:55.1

W'dn feet out

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09/08/15 10:00.0 2,592m 1:55.7

1:57.4 2:00.4 1:58.3 1:55.6 1:47.5,22 22 24 25 28

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09/08/15 24:00.0 5,111m 2:20.8

2 x 10mins 2577m 1:56.4 then 2499m 2:00.0 @ 22 24 26 28

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09/08/15 4:45.0 1,080m 2:11.9

W'up

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09/08/15 5:00.0 1,272m 1:57.9

W'dn feet out

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09/08/15 21:16.7 6,000m 1:46.3

1:45.5 1:46.0 1:47.7 1:47.6 1:45.0, 27 26 26 26 25

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