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Phil Moon

Log

Date Workout Score Ave Comments Action
11/29/21 21:27.9 5,000m 2:08.7

1:56.4/2:06.8/7.4/12.7/11.8/12.1/12.5/12.3/11.0/04.9 = 10:35.1/52.8 [HG8.0f2] (28/7///6/7//6/7/8) mfp***

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11/25/21 21:04.6 5,000m 2:06.4

1:56.8/58.5/2:03.1/07.4/12.7/11.9/11.2/10.4/10.7/01.8 = 10:18.5/46.0 8:05.8/2k [HG8.0f2] (29//8/7//6//7/6/8) mfp***

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11/23/21 4:05.3 1,000m 2:02.6

Warm up for strength work. MCHS
3×10@9x leg ext explosive

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11/23/21 5000m 20:36.0 2:03.6

1:57.7/2:01.9/7.4/6.9/2/4.8/5/5.4/3.1/1:58.1 = 3:59.6/4:14.3/11.0/09.9/01.2 = 10:20.1/15.9 (28//7//8//7///8) [HG8.0f2] mfp*** 82.1kg

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11/22/21 21:08.3 5,000m 2:06.8

1:59.6/2:05.3/10.5/2.3/0.4/08.2/6/7.8/4.7/1.0 = 10:38.1/0.3 [HG8.8f2] (29//8/7/8/7///8//) mfp***

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11/18/21 30:00.0 7,143m 2:05.9

487/6/5/74/0/1/2/66/73/2//3/2/1/99 = 2402/354/87 (29/30//29/30/29/30//29/8/9////30) mfp*****

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11/17/21 30:00.0 7,080m 2:07.1

480/79/4/1/4/68/73/66/70/66/7/4/1/73/94 = 2378/43/59 (29//30//29///8/30/28/9/8///9) mfp*****

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11/16/21 30:00.0 6,867m 2:11.0

471/3/2/54/7/5/63//8/5/0/58/7/70/62 =2327/14/27 (29//30//29/////8//9/8//9) [HG8.0/160f2] mfp*****

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11/15/21 25:35.7 6,000m 2:07.9

2:03.9/4.0/6.8/12.4/09.0/11.8/10.2/09.2/0/8.7/9.2/1.4 = 8:27.1/40.2/28.3 = 12:47.9/7 [HG160/8.0f2] (29////31/30/29/30/////) mfp**** 82.2k…

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11/09/21 5:00.0 1,421m 1:45.5

5x1'+2'R
307/296/73//2 = 1421

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11/02/21 1:45.2 500m 1:45.2

19.7/1/21.2/2.6/5 [MCbk7.1/167f2] (34/8/1/2//) 81.2kg

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10/21/21 3:05.6 750m 2:03.7

46.0/3/7.3 + 42.3/150m 84.5kg

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10/18/21 6:22.0 1,506m 2:06.8

5kHD

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10/05/21 1:00.0 328m 1:31.4

[192/8.0f2]

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09/28/21 1:00 321m 1:33.4

[MC2b/203/9.0f2] (35)

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09/21/21 1:00.0 320m 1:33.7

Estimate [MC2?/195f2]

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09/21/21 20:56.9 5,000m 2:05.6

2:02.3/5.1/8/6.0/8/7.6/5/8.2/6.4/1/3 = 10:26.0/31.0 (28////7//////)

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09/13/21 8:24.4 2,000m 2:06.1

10kHD 2:03.6/7.6/3/5.9 mfp****

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08/31/21 8:29.9 2,000m 2:07.4

2:06.8/8.7/7.7/6.7 5k HD

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08/30/21 20:58.4 5,000m 2:05.8

2:04.6/6.2/5.6/6.8/5.7/7.2/5.9/6.9/6.5/3.0 = 10:28.9/29.5

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08/27/21 8:19.5 2,000m 2:04.8

5KHD 2:01.7/3.9/6.9/7.0

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08/26/21 20:52.0 5,000m 2:05.2

23:05.7/6.2/4.2/3.9/5.0/1/7.6/6.4/7/1.2 = 10:25.0/7.0 (27/8/////7/8/7/9) [HG9.5f2]

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08/23/21 10:23.4 2,500m 2:04.6

1:59.7/2:05.1/7.5/2.3/8.8 (29/8///7)

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08/21/21 1:00.0 206m 2:25.6

Warmdown

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08/21/21 3:00.0 863m 1:44.2

318/265/80 3x1'+1'R

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