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Log

Date Workout Score Ave Comments Action
07/14/17 0:00.2 1m 1:40.0

Same 5.9km moderately hilly run, in 30C no wind, SINO4 15:08/16:44=31:52

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07/13/17 0:00.2 1m 1:40.0

Same 5.9km moderately hilly run, in 32C, third day in a row 15:29/58 =31:27 with 2min rest at half way

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07/12/17 0:00.2 1m 1:40.0

Same 5.9km run, in 33C, second in 5months. 16:30/45 = 33:15

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07/11/17 0:00.2 1m 1:40.0

5.9km moderately hilly run, in 30C, first for 5months. 16:10/17:43 = 33:53

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06/26/17 41:37.5 10,100m 2:03.6

10k 3:51.2/8.8/4:09.4/13.4/12.8/17.0/13.9/6.5/7.5/1.2 (25) [7.5f2] + 100m: 16.5@52@[9.5f0] 727Wmax…

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06/22/17 5000m 19:46.0 1:58.6

1:53.5/7.6/5/6/2:05.9/3.2/1.8/1:58.3/7.3/3.2 = 9:52.1/53.8 7:46.2/2k (25/////) [7.7f2]

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06/17/17 42195m 3:17:13.2 2:20.2

8:17.0/5.0/9:08.9/8:23.7/1.7/44.8/50.5/8/9.4/9:02.9/8:56.2/9:07.1/4.8/0/18.0/7.3/49.3/54.4/10:39.7/09.7/13:52.4+1:05.6/195 (25/4///) [7.0…

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06/15/17 2:50.3 1,000m 1:25.1

10x100+1'R 16.4/18.2/16.9/8/5/9/17.2/1/2/3

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06/15/17 2:00.0 503m 1:59.2

Warmup

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06/14/17 16:00.0 4,000m 2:00.0

Gentle HMHD

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06/11/17 1:27:48.4 21,097m 2:04.8

FMHD

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06/06/17 24:39.5 6,029m 2:02.6

3:54.0/4:05.0/6.6/8.0/5.6/11.8 (23) HMHD

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06/04/17 14:04.0 2,973m 2:21.9

Jph

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06/04/17 21097m 1:28:59.4 2:06.5

4:05.7/10.6/2.2/0.9/1.4/2.3/3.2/16.6/4.9/2.1/0.5/3.5/5.0/2.7/7.8/6.3/8.4/3.0/1.8/3.7/2.6+24.5/97m (24) mfp** 78.4kg

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06/01/17 13:12.2 3,354m 1:58.0

6k/30' HD?

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05/25/17 4:20.5 1,115m 1:56.8

JPH

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05/24/17 1:00:00 15,021m 1:59.8

517/09/12//09/10/3//08/10/09/10/08/9/489/93/4/1/7/85/4/1/504/2/475/84/2/3/518 = 7658/7362 = 39:31.1/10k (25///6//) [7.5/166f2] mfp*** s08…

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05/22/17 100m 0:15.8 1:19.0

***SB*** (53) 807Wmax ... now tiring, so better to come

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05/22/17 100m 0:15.9 1:19.5

SBT (53) 822Wmax slipping off seat, 3 strokes. Better to come. Great wMax in circs

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05/22/17 500m 1:29.9 1:29.9

17.8/5/8/8.3// (34/1/4/3//) 78.4kg=173lb mfp*** [8.5/175f1]

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05/14/17 1000m 3:22.7 1:41.3

19.3/1/7/20.1/1.1/4/1/0/0.2/19.8 = 1:39.3/43.5(28//4/7/6/5/8/6/30//) [8.5f1] mfp*** 77.6kg

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05/13/17 2000m 7:24.4 1:51.1

20.3/1.2/3/6/9/2.1//5/3/7/8/9//3.2/1/2.9/6/1.3/0.9 = 1:46.9/51.7/54.0/50.8 3:38.0/46.4 (26/5/5/7) 77.9kg mfp***

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05/11/17 5:00.0 1,638m 1:31.5

167/8/7/6///57/60/58/63 (34//////0////) [8.5f1] 78.1kg mfp***

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05/09/17 1:00:00.0 14,725m 2:02.2

509/5/482//5/1/4/92/88/93/87//4/91/503/490/85/1/2/1/8/98/0/84/93/85/95//500/26 = 7353/73 80.3kg mfp***

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05/08/17 0:16.0 100m 1:20.0

(49) [9.5f0] 80.4kg mfp***Wmax 797

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