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Log

Date Workout Score Ave Comments Action
01/28/16 6:00.0 1,819m 1:38.9

W/up+5x1'R3' 238/342/03/10/4/2 (-/35/29//30//) [w+1st: MQ186/9.0f0] [2nd-5th: 165/8.0]

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01/26/16 41:10.8 10,000m 2:03.5

1:56.3/7.0/5/2:03.7/4/5.1/6.3/5.9/3/6.6/1:57.7/2:05.6/7.7/1:56.1/2:11.7/9.6/1:56.7/2:11.0/0.1/1:57.5 (26//) [MQ6.5/141f2]

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01/24/16 1:28:57.0 21,097m 2:06.4

4:40.7/10.2/08.2/3/22.5/09.2/10.6/7.6/8.9/10.4/05.7/7.5/8.5/11.8/08.3/14.1/5.6/9.8/20.6/17.9/08.3+22.2/97m (28/7//) [MQ6.6/142f2]

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01/23/16 21097m 1:25:48.4 2:02.0

3:55.7/9/7.7/2/8.1/4:02.5/3.3/9/2.7/1.6/5.8/8.9/8/9.3/7.5/6.0/9.5/8.7/10.2/9.2/4.0+21.8/97m (25/6/////7////8) [MQ6.6/146f2]

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01/21/16 9:36.1 2,506m 1:54.9

1:50.8/3.8/6.9/7.7/5.5+6m/1.4s (26/5///6) [MQ6.8/146f2] 5k HD

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01/20/16 6000m 23:13.7 1:56.1

19/1run13.05km/71:13=10.99kmh=8:47/mi
1:53.3/8/4.8/8.6/2/5/0/7.5/8/4/6.3/49.6 = 7:40.5/52.2/41.2 = 11:37.2/6.5 (26///7) [Vf1/150/6.5…

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01/18/16 1:00:00 15,160m 1:58.7

507//8/10/07/13/2/1/0/09/7/10/08//10//09//10/08/6/0/488/501/497/83/6/9/506/21 = 7637/523. 39:16.8/10k (26/7///8) [MQ6.5/ 144f2]

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01/16/16 40:21.1 10,000m 2:01.0

3:54.1/3.2/5.8/4:03.7/3:54.8/4:09.2/3:56.3/4:13.1/4.5/06.7 [MQ6.5f2] (26//7//)

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01/13/16 5:00.0 1,572m 1:35.4

5x1min 2'R 341/313/12/02/4 (35/31//0//) Run outside 14/1/16 8.64km in 43:15 =11.98km/h 8:03/mi

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01/13/16 2:00.0 475m 2:06.3

Warmup

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01/12/16 16:03.5 4,022m 1:59.7

1025/12/989/3+14/3.5s (26//7) [MQ137/6.5f2] 60' HD legs fried.

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01/11/16 39:46.0 10,000m 1:59.3

1:54.1/5.6/6.0/8/8.4/2:01.4/2.0/1.2/3/2/0.9/1.1/0.2/1.4/0.6/1:59.5/2:00.2/9/1:59.8/3.3 (26/7//) [vf1/6.3/138f2]

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01/10/16 1:00:00.0 14,798m 2:01.6

519/2/09/12/482/8/90/89/72/9/85/90/88/6/90/1/88/94/2/5/0/2//83/91/2/4/500/21 = 7391/407 (26/7//8) [MQ6.0/127f2]

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01/09/16 23:37.4 6,000m 1:58.1

1:53.9/4.6/8.6/5/6/2/2:00.6/2.5/1.9/4/1:57.0/1.5=11:42.4/55.0 (26/7)

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01/06/16 7:39.6 2,000m 1:54.9

6/1 7.95km/44:26=10.7km/h run; 1:50//1:59.8// approx.; 7/1 6.58km/36:30=10.8km/h

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01/05/16 3:26.2 959m 1:47.5

2' Warmup + 5x100, 30"R 459/16.4/17.2/4/7/5 (24/40/2/1///) [MQ145/7.0f0]

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01/04/16 1:31:18.2 21,097m 2:09.8

3:56.4/4:02.7/1.7/2.5/8.9/11.3/10.1/11.2/9.6/13.3/17.2/16.4/6/25.1/1.4/43.6/34.2/41.9/55.7/38.4/4.5+25.7/97m (27/8/30) [MQ137/6.0f2]

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01/03/16 21097m 1:26:47.7 2:03.4

3:55.3/6.0/8/1/0/4:05.8/4.4/0/0.7/6/13.5/8.5/31.5/8.9/7.6/8.6/5.8/7.1/37.5/15.3/6.6+21.3/97m (26/7//) [MQ137f2]

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12/27/15 53:37.0 13,234m 2:01.5

2047/43//29/1991/79 + 1103/5:37.0 (26) [NufCh 137f2] HD one hr effort. L leg locked out at 53'. 10k=39:23.3

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12/23/15 39:57.6 10,000m 1:59.8

1:55.1/7.0/1/55.5/2:04.7/1.6/2.0/0.5/1:59.0/7.9/2:03.5//1:58.1/0/7.9/2:06.1/2.0/5.5/1.7/1:50.9 [MQ137f2] (26//7//)

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12/16/15 1:00:00 14,987m 2:00.1

513/0//1//07/6//7/4/6/3/4/6/3/484/91/2/0///87/92/4/3/83/6/7/9/532 (26/7//8) [MQ133/6.0f2]

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12/16/15 3:36.1 1,000m 1:48.0

20.2/19.7/8/7/20.1/2.9/3.7//1/2 = 1:39.5/56.6 (30/27//30/27/9/5/5/9/6) [MQ145/6.5f1]

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12/15/15 1:22.2 500m 1:22.2

5x100m :4' rest 16.7/5/4/3// (43/0///1) [MQ145/61/83f0]

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12/15/15 2:00.0 465m 2:09.0

Warmup

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12/13/15 30:00 7,725m 1:56.5

262/57/9/64///3/59/6///4/5/4/7/5/9/8/7/6/4/5///6/4/5/4/6/66=3880/3845 (26//7//) [MQ137/6.0f2]

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