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Phil Moon

Log

Date Workout Score Ave Comments Action
06/04/23 13:21.1 3,271m 2:02.4

SPR, but promising, would-be 5k, start.

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06/03/23 10:20.6 2,500m 2:04.1

Fartlekish SPR at 10pm 2:07.6/1.7/8.0/4.8/1:58.4 (24/6/5/6/8) [9.1/171f5]

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06/03/23 1:52.6 521m 1:48.0

Brisk SPR [9.1/171f5]

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06/02/23 20:50.3 5,004m 2:04.9

60'HD - back (precaution) 972/3/68/49/4 2@03.4/3/9/6.4/7.1 84.0kg mfp***

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06/01/23 5000m 20:25.3 2:02.5

10:10.2/4.9 [HG8.75/169f5] (27.5) +8NP 837->845 71->54/220 68->75% (27////8////7/8) 2:00.8/2/2.6/3.1/5/1.7/2.3/4.5*/6.6*/1:59.…

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05/31/23 1:53.3 508m 1:51.5

Brisk row after slow Touch Rugby session.

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05/31/23 1:00:00 14,120m 2:07.4

6966/7154 = 2:09.2/2:05.8 = 4590/4765/4765 = 2:10.7/2:05.9/2:05.9 {SB-58m} (26.5) [7.5f5->10'] [8.25/158f5:10'->60']…

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05/30/23 21:07.1 5,000m 2:06.7

2:01.2/7/3.3/5.3/13.1/9.0/8.2/5/13.2/3.8 = 10:24.6/42.7 [HG8.6f5] mfp***

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05/29/23 100m 0:16.4 1:22.0

***SB + SSBBET Slightly shorter, faster (55) [HG190maxF0] mfp**** 13->8/44 70->82%

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05/29/23 0:16.5 100m 1:22.5

***SB Longer AND faster

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05/29/23 0:16.8 100m 1:24.0

***SB (50) Faster returns

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05/29/23 0:17.0 100m 1:25.0

Would be SBT, but rounded up

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05/29/23 20:51.2 5,008m 2:04.9

60'HD 2:02.3/6/6.1/4/7.2 {20:49.3/5k} (28/7//6//7) [HG8.5f5]

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05/28/23 12:29.4 3,002m 2:04.8

JPH

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05/27/23 12:40.9 3,001m 2:06.7

2:02.7/1.6/3.5/5.5/12.7/14.1 [8.5f5] mfp*** after FM yesterday

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05/26/23 42195m 3:11:25.2 2:16.0

43:19.8/57.9/7:31.6/6:21.1+10:14.8/2.195k [HGdeck7.5/163f5-70%:f2-39%] (27/9/32*) mfp***** but carb-loaded too late.
8:32.1/6.1/4.5/…

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05/25/23 5:39.0 1,300m 2:10.3

SPR warmdown [HG8.0/163F5] DF163 better than 140 for distance (8.0)

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05/25/23 100m 0:16.9 1:24.5

[HGmax193F0] (53) Higher (f0) better for sprints. Rounded up mfp**** 83.8kg

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05/25/23 0:17.8 100m 1:29.0

[HGmaxF5] (47)

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05/25/23 6:30.4 1,500m 2:10.1

SPR warmup [HG7.0/142f5] 2:10.6/09.6/10.3 (28/9/8)

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05/24/23 6000m 24:51.8 2:04.3

+5NP 5k 835->7 6k 838->41 11->9/32 66->72% [HG9.0/172f5] mfp**** (28)
2:00.2/3.5/2.2/3.8/4.6/3.7/5.4//4.2/7/9.1/5.2

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05/23/23 12:38.0 3,000m 2:06.3

fartlek 500<2'&<2'20"x3 10' after 500m 1:59.5/2:16.9/1:56.9/2:17.4/1:55.5/2:11.8 {last 100m<2'} (29…

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05/23/23 500m 1:38.6 1:38.6

+27NP 18.7/9.1/5/20.1/1.2 806->833(7572#4??) 11->8/52 79-85% [max191f5] (39/8/7/0*/4*) *longer strokes 300-450m Classic F&D mf…

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05/22/23 21097m 1:30:28.9 2:08.6

+9NP 881->890 19->13/73 74->82% 21:00.5/9.2/23.0/22:07.3+4:48.5/1097m
[HG8.5f5] (30/28/7/8)
4:13.2/3/1.9/1/0/4.3/2.7/3.2…

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05/21/23 2:30.0 500m 2:30.0

Warmdown

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