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Howard Waller

Log

Date Workout Score Ave Comments Action
03/17/18 35:56.0 9,013m 1:59.6

Steady r23 4min on/1min off

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03/13/18 32:17.0 8,011m 2:00.8

steady r22 as 4min/1min

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03/09/18 40:17.0 10,011m 2:00.7

Steady r23 as 4min on/1min off

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03/02/18 44:20.0 10,019m 2:12.7

inc. 2x15min (3min) for the c2ctc. av. 1:59.2 r23

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02/16/18 34:58.0 7,988m 2:11.3

Inc. c2ctc 500m (2min) 1250m (2min) 500m (2min) = 8:23.1 (av 1:51.8)

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02/13/18 40:22.0 10,008m 2:01.0

Steady, done as 4min on/1min off

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02/02/18 36:36.0 9,003m 2:01.9

Steady r22 as 4min on/1min off

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01/16/18 40:49.0 9,021m 2:15.7

Inc. c2ctc intervals 1000m/250m/1000m/250m/1000m = 13:11.0 (av 1:53.0)

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01/10/18 36:12.0 9,005m 2:00.5

As 4min/1min

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12/28/17 35:42.0 8,019m 2:13.5

inc. c2ctc intervals 1min/2min/3min/1min/2min/3min with 9min total rest = 3230m (1:51.5)

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12/23/17 31:44.0 8,014m 1:58.7

Steady r22, First row since putting back out last month

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11/28/17 30:46.0 7,515m 2:02.8

Steady 5min/1min. Back spasm at 26mins, fuck

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11/21/17 4:03.0 1,013m 1:59.9

Gym w/u

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11/15/17 37:14.0 8,015m 2:19.3

inc. 4x750m (3min) for the c2ctc

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11/07/17 42:57.0 10,520m 2:02.4

Steady, as 5min/1min

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11/02/17 45:03.0 11,011m 2:02.7

Steady, as 4min/1min

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10/30/17 41:18.0 10,027m 2:03.5

Steady, as 4min/1min

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10/23/17 35:28.0 8,558m 2:04.3

Steady r22 as 4min/1min

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10/19/17 32:28.0 8,012m 2:01.5

Steady r22. Hit the wall around 6km, paddled it home.

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10/12/17 28:48.0 6,039m 2:23.0

Inc. c2ctc 500m (2min) 1250m (1min) 250m

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10/10/17 28:06.0 7,009m 2:00.2

Steady r22

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10/06/17 24:11.0 6,002m 2:00.8

Steady r21

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09/27/17 32:32.0 8,020m 2:01.6

Steady, done as 4min/1min

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09/22/17 23:50.0 6,007m 1:59.0

Steady r22

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09/19/17 2:07.1 515m 2:03.3

Another PM5/FR60 test

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