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Log

Date Workout Score Ave Comments Action
03/18/16 5000m 18:53.8 1:53.3

1:50/1.0/6.5/5.0/3.9//5.1/6/4.9/48.2 = 9:26.4/27.7 (???) (27/6//7//6/7/6/7//) [MQ7.5/168f2] s0715 only water am after MFP**** 17/3

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03/16/16 19:12.0 5,000m 1:55.2

3:47.5/51.7/4.7/2.9/45.1 (26////7) [MQ7.5/163f2] 7days HiCarb, 5days groin

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03/11/16 1:01:59.2 15,001m 2:03.9

4K - 16:14.2/19.3/52.6 +12:33.1/3001 (25///6) [MQ7.5/163f2] FMHD

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03/10/16 1:15:08.0 18,163m 2:04.0

34:37.1/35:21.4/5:09.5::8500//1163 24:30/6k (25//4) [MQ7.0/156f3] FMHD kinda.

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03/09/16 30:00.0 7,716m 1:56.6

772//769/3/8/9/78/66//92=3844/71 (26////) [FS1/8.0/163f2] good show 22hrs post-donation.

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03/08/16 30:03.7 7,393m 2:01.9

2050/1972/38/1433-6:03.7 (26///) [MQ163/7.5f2] 2hours after slow blood donation [HD on 1hour]

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03/04/16 30:00.0 7,747m 1:56.1

262/3/1//0/57/60/57//5///8/6/5/6/8/6/57//8/6/7/8/5/4/61/77 = 2598/59/90 (26//7) [MQ7.5/163f2]

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03/02/16 19:28.0 5,000m 1:56.8

1:49.7/52.3//5.4/7.5//8.3/2:03.0/1.8/0.8/1:51.8 (27/////) [FS2/152/maxF2] s1630 after 60mins ref.

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02/29/16 30:00.0 7,763m 1:55.9

267//5/1/0/2/56/7/61//57/63/58//60/54/3/4/6/5///6/3/5/4//7/9/81 = 3913/852 = 2617/568/78 (26/7//) [VF1/7.5/163f2]

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02/28/16 21097m 1:23:51.4 1:59.2

3:48.6/51.8/2.4/1/3.5/4/4.0/6/5.6/6.6/4:01.3/4/2.1/4.3/5/6/3.4/5.6/8.2/5.6/3:56.8+20.8/97m (26//////7) [MQ7.5/165f2] s2020

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02/25/16 10000m 38:27.3 1:55.3

3:48.7/51.2/8/7/0.3/1.6/2.2/1.8/2.445.6 =19:13.7/6 (26/7//6/7/6////7) [MQ7.5/165f2] 7787/30'

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02/21/16 1:00:00 15,370m 1:57.1

780/76/0/68/70/65/72/68/9//7/9/6/3/1//0/59/64/94 = 3864/3843/3826/3838 = 7707/7664 10009/39' = 38:57.9/10k (26/7///////6/8) [MQ7.5/1…

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02/16/16 2:12:14.0 31,011m 2:07.9 <1>8k@2:01.8/3.1/9.4 +7.011@2:18.6 HDFM energy drink at 22k, 28k… View workout
02/10/16 19:17.9 5,000m 1:55.7

1:52.7/6.3/7.0/1/2/8.0/6.3/8//49.8 = 9:40.2/37.7 (25///6//) [FS2/148/9.5f2] after XC 32/120 3.4k/15'10"

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02/09/16 1:37.2 500m 1:37.2

17.2//6/20.6/4.6 (35//4/29/4) [MQ9.5/190f0] s2050 potential. DF good. SR getting there.

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02/09/16 4:00 1,152m 1:44.1

293/89/8/2 =582/70 (28/7/8/9) [MQ8.5/176f1] s2010

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02/08/16 7:28.8 2,000m 1:52.2

20.2/7/9///21.0/2/2.6/4.2/0/3.4/0/2.8/3.4//3.3////1 (27/6//7) [MQ8.5/176f1]

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02/08/16 2:00.0 495m 2:01.2

Warmup

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02/07/16 10000m 39:23.1 1:58.1

1:53.3/4.8/7.2//3/8.4/7.7/2:02.4/0.5/2//1.3/6/1:59.6/2:0.8/1:58.7/1/7.2/1/49.9 (25/6/7) [MQ7.5/163f2] s1830

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02/05/16 30:00 7,785m 1:55.6

264/1/0/2/1///58/9/60/1/59/60/58/5/7/8/9/8///7/8/6/7//5/7/60/82 = 3900/887 (25/6///) [MQ7.5/163f2] s2230 OLV day!

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02/04/16 6000m 22:44.5 1:53.7

1:52.2/3.6/4.6/4/9/1/3.7/5/4.0/7/5.7/49.2= 7:34.8/36.2/33.6= 11:23.8/20.8 18:59.7/5k (25/6//) 585str [MQ7.5/163f2]

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02/03/16 5000m 19:08.9 1:54.8

1:52.8/5/6.0/4/5/5.9/7.5/6.3/5.1/49.9=9:34.2/7 (26//7//) [FS140/8.0f2]

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02/01/16 1:30.8 500m 1:30.8

18.0/7.6/7/8.2/9.3 (33/4//3/1) [MQ9.0/186f0]

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02/01/16 2:00.0 472m 2:07.1

Warmup

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01/30/16 5000m 19:11.8 1:55.1

3:49.4/52.1/1.7/2.3/46.3 (26/5/6//7) [MQ7.5/156f2] s1400 Sat fLunch 1245 chorizo+dressed roquet, usual b/fast 0900. No dinner or run Fri.…

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