Howard Waller

Log

Date Workout Score Ave Comments Action
01/16/14 48:02.0 12,015m 1:59.9

HRcap140 r22

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01/10/14 2:51.4 672m 2:07.5

w/d

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01/10/14 1:00:00.0 15,337m 1:57.3

1:57.4 r22/23 HR149(161)

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01/08/14 37:02.0 8,516m 2:10.4

inc. 5km TT 19:03.6 (1:54.4) r23/24

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01/04/14 40:16.0 10,004m 2:00.7

r22 HRcap140

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01/01/14 43:38.0 9,030m 2:24.9

1:46.2/45.7/45.8/45.5/45.7/45.6/45.1/44.9 r27-30 average 1:45.5

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12/28/13 41:09.0 10,504m 1:57.5

r22 steady

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12/24/13 44:50.0 9,535m 2:21.0

3x2k(3min) r25/26 av 7:28.0

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12/23/13 33:08.0 8,013m 2:04.0

10km TT handle down

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12/16/13 5:06.9 1,255m 2:02.2 View workout
12/16/13 18:43.7 5,000m 1:52.3 View workout
12/16/13 7:06.5 1,759m 2:01.2 View workout
12/12/13 31:42.0 8,006m 1:58.7 View workout
12/10/13 39:50.0 8,036m 2:28.7

10x1min (1min) = 2961m (1:41.3) r32/34 296/297/295/297/297/294/297/296/294/296

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12/07/13 27:00.0 6,018m 2:14.5

Inc 5km online 19:22

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12/05/13 31:30.0 8,015m 1:57.9

Steady r22

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12/03/13 43:28.0 9,029m 2:24.4

inc. CTC 3x2km (3min) av 7:36.7 (1:54.2) r24/25

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11/22/13 49:59.0 11,045m 2:15.7

8x500m (2min) av1:46.2 r28

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11/21/13 31:43.0 8,003m 1:58.8

r22

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11/16/13 45:25.0 10,531m 2:09.3

inc. C2 6344m/24:05.2 (1:53.9) r24

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11/14/13 37:30.0 6,669m 2:48.6

10x1min (1min) = 2941m (1:42.0) r32/33 294/296/295/295/294/296/295/291/292/293

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11/13/13 4:02.0 1,026m 1:57.9

Weights w/u

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11/12/13 31:40.0 8,007m 1:58.6

steady r21/22

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11/08/13 27:09.0 4,089m 3:19.1

Inc. CTC 4x250m (3min) 3:12.7 (1:36.4) r38

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11/07/13 1:02:56.0 15,000m 2:05.8

3x5km (2min) r22 19:38.2/37.8/39.3 (1:57.8)

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