Howard Waller

Log

Date Workout Score Ave Comments Action
12/23/12 4:04.0 1,040m 1:57.3

weights w/u

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12/19/12 3:56.5 966m 2:02.4

c/d

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12/19/12 30:00.0 7,877m 1:54.2

Online 30min r23. Raised the pace/rate last 4mins

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12/19/12 4:49.3 1,216m 1:58.9

w/u

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12/17/12 37:50.0 9,038m 2:05.5

Aborted 10x1

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12/14/12 4:17.5 1,022m 2:05.9

c/d

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12/14/12 38:14.3 10,000m 1:54.7

Challenge Series 10k TT

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12/14/12 3:59.0 1,009m 1:58.4

w/u

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12/10/12 4:03.0 1,023m 1:58.7

Weights w/u

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12/05/12 1:06:58.0 17,013m 1:58.0

r22

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12/03/12 41:00.0 8,012m 2:33.5

10x1min (1min) = 300m/299/299/296/297/295/294/295/295/297 = 2968m (1:41.1) r32/33

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11/30/12 22:28.8 6,000m 1:52.4 View workout
11/30/12 15:40.0 3,524m 2:13.3 View workout
11/29/12 4:06.0 1,047m 1:57.4 View workout
11/24/12 1:06.0 247m 2:13.6 View workout
11/24/12 1:00:00.0 15,277m 1:57.8 View workout
11/22/12 47:16.0 12,010m 1:58.0 View workout
11/16/12 39:46.0 10,014m 1:59.1

Steady easy

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11/15/12 4:04.0 1,012m 2:00.5

Weights w/u

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11/12/12 53:05.0 13,009m 2:02.4

WoD (long) 3x15min (3min) rate step-up 5@20 + 4@22 + 3@24 + 2@26 + 1@28 = 3894/3891/3855 (1:55.9 r23 av)

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11/07/12 54:30.0 12,024m 2:15.9

WoD (medium): 5x6min (2min rec) 1608m/1608m/1609m/1609m/1610m (1:51.9) r25

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11/04/12 1:03:10.0 15,078m 2:05.6

3x5k (2min) r22 19:36.8/38.2/47.5 (av 1:58.0)

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11/02/12 4:01.0 1,016m 1:58.6

Weights warm up

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11/01/12 37:55.0 9,021m 2:06.0

C2CTC 12mins/3260m (1:50.4) r25-27

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10/26/12 40:55.0 8,545m 2:23.6

C2CTC 500/500/1000/500/500 (2min rec.) df120 = 10:29.0(1:44.8) r28-31

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