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Log

Date Workout Score Ave Comments Action
09/12/17 5:00.0 1,448m 1:43.5

5x1'+1'R 289/99/300/288/72

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09/12/17 1:32.1 500m 1:32.1

17.4/2/8.1/9.3/20.1 = c43.2/8.9 (38/5/3/1/0) VERY encouraging. Top end speed really getting there and fairly comfortable, so season'…

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09/12/17 2:00.0 500m 2:00.0

warmup

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09/11/17 7:53.8 2,000m 1:58.4

1:59.2/8.8/5/7.2 (27/6//7)

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09/09/17 41:51.5 10,044m 2:05.0

FMHD but okay for zip over 2k since June

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09/07/17 3:36.2 1,200m 1:30.0

3x200+2'R 33.6/5.6/8 = 1:45.0 [15min]
3x200+2'R 34.7/8.5/0 = 1:51.2

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09/05/17 1:08.4 350m 1:37.7

16.4/100 0:52/250

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09/05/17 3:26.9 1,000m 1:43.4

5x200+140"R 39.2/48.8*/0.1/39.7/1 (27/9/7/9//) *strap out

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09/05/17 3:07.5 1,000m 1:33.7

5x200+70"R 33.9/6.2/7.4/40.2/39.8 (39/3/2^28/9)

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09/03/17 0:00.2 1m 1:40.0

3km TM@1% 16:02 It's gonna be a long way back :-/

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08/31/17 2000m 7:28.4 1:52.1

1:47.4/54.2/5.0/1.8 (27///8) [150f2]

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08/31/17 2:05.0 500m 2:05.0

warmup

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08/29/17 3:00.0 891m 1:41.0

3x1'+90"R 302/0/289

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08/29/17 3:00.0 910m 1:38.9

3x1'+90"R 317/02/291

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08/29/17 1:57.0 500m 1:57.0

Warmup

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08/02/17 0:00.2 1m 1:40.0

Same 5.9km 14:44/15:03=29:47 [2min break at halfway] 33C gentle breeze. Very good return after a week's break.

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07/25/17 0:00.2 1m 1:40.0

SIO13
14:34/15:18 = 29:52. With c15km/h breeze out, against back.

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07/23/17 0:00.2 1m 1:40.0

Same 5.9km, in 34C H&H, SINO13 15:07/43=30:50 Better plodding. With wind out, against back.

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07/22/17 0:00.2 1m 1:40.0

Same 5.9km, in 32C gentle breeze, SINO12 15:29/16:05=31:34. Better plodding.

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07/21/17 0:00.2 1m 1:40.0

Same 5.9km, in 30C v windy, SIN11 16:15/46 = 33:01. Streak preserving plod again after alcohol night b4.

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07/20/17 0:00.2 1m 1:40.0

Same 5.9km moderately hilly run, in 25C gentle breeze, SINO10 14:44/28=29:12 Not sure where this came from. Except, on reflection: carbs…

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07/19/17 0:00.2 1m 1:40.0

Same 5.9km moderately hilly run, in 26C stiff breeze, SINO9 16:43/17:04 = 33:47. Streak preserving plod. Legs dead after 9h in saddle

…		 View workout
07/18/17 0:00.2 1m 1:40.0

Same 5.9km moderately hilly run, in 34C still, SINO8 15:04/16:07=31:11 Full effort for best outward. Return too disocciative,

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07/17/17 0:00.2 1m 1:40.0

Same 5.9km moderately hilly run, in 32C sl breeze, SINO7 15:29/15=30:44 eased off a little on the flats on the way out in search of -ve s…

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07/16/17 0:00.2 1m 1:40.0

Same 5.9km moderately hilly run, in 27C sl breeze, SINO6 15:10/15:38=30:48

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