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Log

Date Workout Score Ave Comments Action
10/17/16 1:28.8 500m 1:28.8

5x100/30'R 17.5/8/7/8/9 (34//41/37//) [8/9////f1]

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10/17/16 1:04.2 338m 1:34.9

Racing start

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10/17/16 1:59.0 500m 1:59.0

Warmup 75.9kg

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10/16/16 1:27.9 377m 1:56.5

Warm down

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10/16/16 3:10.4 1,000m 1:35.2

4x250/1'R 47.4/1/9.0/6.8 [7.5/161f1] (30/2/1/2) s1100 mfp*** 74.3kg

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10/16/16 3:28.1 1,000m 1:44.0

19.9/5/6/5/20.5/1.5/2.0/4/3/0.8 = 1:39.0/49.2 [7.5/161f1] (29/7) s1030 mfp*** 74.3kg

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10/15/16 0:18.7 62m 2:30.8

Warmdown... short... cramp

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10/15/16 1:25:11.5 21,101m 2:01.1

16:40.2/15:34.4/16:24.2/15:55.2/16:07.8+11801/4:21.9 (23/4/3/5//) [7.0/150f2] s1500 mfp*** 74.2kg FMHD

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10/14/16 1:00.0 327m 1:31.7 View workout
10/14/16 7:53.7 2,012m 1:57.7

3:55.3/1 60' HD (24/5) [7.5] mfp** 75.1kg

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10/13/16 1:10.0 400m 1:27.5

2x200 rolling (relay)

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10/13/16 1:00.0 324m 1:32.5

(31) Ref 3x7-a-side 12/10

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10/13/16 14:25.0 3,709m 1:56.6

3:49.7/52.5/4.4/709/2:48.3 (26) [FS1/c150/8f2] s0715 mfp*** 74.6kg

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10/11/16 39:25.6 10,000m 1:58.2

3:51.3/3.6/4:00.8/6/4/3.0/3:59.2/6.6/4.1/46.0 = 19:46.7/38.9 (25////////6/7) [7.5f2] s2230 mfp*** 75.6kg

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10/11/16 1:33.1 500m 1:33.1

18.1/0/4/19.2/3 (33//29/31/28) [FS1maxF1] s0800 mfp*** 76.4kg

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10/10/16 6:50.1 2,000m 1:42.5

4x500/2'R 1:39.0/43.6/2/4.4 [7.5f2] (29/8/7//) mfp*** s0630 76.4kg

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10/09/16 5:00.0 1,527m 1:38.2

5x1'/1'R 308/4/7/4// (29/30/29/8/9) [7.5f2] s0930 75.4kg mfp**

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10/07/16 9:46.2 3,000m 1:37.7

4x500/3'R 1:36.8/40.6/2.9/5.7 = 6:46.0
18.2/9.3/5/9/20.0. 76.1kg
19.3/8/20.5/4/6 (28//27//)
19.8//20.7/1.4/2
20.1/5/…

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10/06/16 1000m 3:27.1 1:43.5

19.4/7/8/20.0/7/1.4/8//6/20.9 (28/7/6//) [FS1/max176f1] mfp**** 74.7kg

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10/05/16 26:19.2 6,568m 2:00.2

1021/15///8/25+459/2:19.2 = 23:34.1/6k (23////4//) s1605 mfp*** 74.7kg

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10/04/16 500m 1:32.9 1:32.9

18.1/2/4/6/19.6 [FS2/156/max/f2] (33/0/3/2/1] mfp**** 156 too low s0810 74.6kg

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10/02/16 21097m 1:26:29.2 2:02.9

3:57.9/6.9/9.2/7/4:03.3/5.3/6/6.3/5.2/6/9.6/6.9/8/2.1/5.8/12.1/8.6/13.4/2.9/4.0+22.6/97m = 19:57.0/5k; 14750/60' (24/5////) [156/7.0…

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09/29/16 6:00.0 1,832m 1:38.2

6x1'+3'R 323/05/6/3/298/7

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09/28/16 39:55.1 10,000m 1:59.7

3:50.1/5.2/1/4:04.6/6.9/0.7/1.8/2.8/1.8/3:56.2 (24///5/6) [FS1/156/8f2] 74.5kg

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09/27/16 1:00.0 341m 1:27.9

(33) [FS2max156] mfp*** s0750

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