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Log

Date Workout Score Ave Comments Action
11/02/25 1:25:00.0 16,588m 2:33.7

Molesey 8+, #2, UT2 plus 4 x 3 min r.24/26

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10/31/25 30:00.0 8,007m 1:52.4

RP3 30r24 at threshold+, r.24.0, length 146 cm, hr average 156 (peak 166)

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10/31/25 3160m

Warm up and cool down

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10/29/25 54:30.0 9,830m 2:46.3

Molesey 1x UT2 and then F2B r.21 UT1/LT2

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10/28/25 5:34.4 1,609m 1:43.9

RP3 Mile effort r. 28.4, length 145 cm, hr average 157 (peak 169)

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10/28/25 3158m

Warm up and cool down

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10/26/25 1:18:00.0 15,688m 2:29.1

Molesey 8+, #4, UT2 with bursts

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10/24/25 56:38.0 9,900m 2:51.6

Sabaudia 1x UT2 and 2 x 2k threshold r.23and r.25

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10/22/25 1:12:00.0 12,920m 2:47.1

Sabaudia 1x UT2 with 2 x 2k threshold r.20 and r.22

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10/20/25 1:07:00.0 11,410m 2:56.1

Sabaudia 1x UT2 with 2 x 2k at UT2/UT1 r.22

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10/19/25 37:17.0 6,820m 2:44.0

Sabaudia 1x UT2 and 2k r.21/22

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10/15/25 30:00.0 7,502m 1:59.9

RP3 30 min r.20.0, UT2 drifting into UT1 after about 22 mins, length 147 cm, hr average 138 (peak 145)

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10/15/25 1933m

Warm up and cool down

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10/13/25 30:00.0 7,414m 2:01.3

RP3 30 min r.20.0, UT2 @ 2:02 then hard last minute @ 1:47. Length 146 cm, hr average 133 (peak 160)

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10/13/25 2040m

Warm up and cool down

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10/11/25 1:09:00.0 11,240m 3:04.1

Molesey 1x, UT2 then hard down r.24

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10/09/25 46:34.0 8,565m 2:43.1

Molesey 1x, UT2 up , UT1 progressing to threshold down

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10/07/25 30:00.0 7,652m 1:57.6

RP3 10 x 3 min, 1 min rest, r.20.0, splits 2:01.9 down to 1:54.9, length 148 cm, hr average 133 (peak 150) range finder aiming for sub LT…

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10/07/25 3564m

RP3 warm up, rest intervals and cool down

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09/30/25 1:30:00.0 16,736m 2:41.3

Molesey 1x, UT2 r.18/20 for 3 legs then UT1 r.20/21 flagpoles to bridge

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09/28/25 53:49.0 10,010m 2:41.2

Molesey 1x, UT2 r.18 up to weir and back to flagpoles then UT1 to bridge with brief push before the island

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09/25/25 46:21.0 8,460m 2:44.3

Molesey 1x, UT2 r.18/19

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09/21/25 1:21:00.0 16,722m 2:25.3

Molesey 8+, 3,2,1,3,2,1,1,3 r.24-36

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09/18/25 20:00.0 4,770m 2:05.7

RP3 easy UT2 r.19.0, length 148 cm, hr average 132 (peak 140)

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09/18/25 953m

Warm up and cool down

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