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Log

Date Workout Score Ave Comments Action
03/12/15 6:32.5 2,000m 1:38.1

4x500 4'R 1:39.1/8.9/7.1/4 (30///1) s0755-0814f

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03/12/15 2:06.2 500m 2:06.2

Warmup This and 4x500: [FS1/157/8.0f1]

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03/11/15 0:16.3 100m 1:21.5

*********PR********* 728Wmax 1:18min 638Wmean [CH2/182/9.0f0] (41) Rounded up from 16.2=650Wmean

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03/11/15 5:00.0 1,534m 1:37.7

5x1'R90 326/299//303/7 (31/29/30///) s2034-43f [8.8/173f0-1&2][8.0/165f0-3,4&5]

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03/11/15 23:36.7 6,000m 1:58.0

1:54.6/9.2/8.5/0/6/4//5/6/9/2/6.9=7:50.3/3.9/2.6=11:47.3/9.5 (26/7//) [CH2/147/7.3f2] s1859-1923f PR attempt->SS

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03/11/15 2:11.5 500m 2:11.5

Warmup

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03/10/15 1:00.0 323m 1:32.8

[CH2/163/8.0f1] (33) s2000

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03/10/15 23:00.7 6,000m 1:55.0

-8.0/7.5/6.7/3.8/4.9/8/2.1/3.1/2.5/1.7/2.7/11.5=-26.0/14.9/18.4=-35.7/23.6 [CH2/155/7.3f2] (26/7//) s1930-53f

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03/10/15 2:08.1 500m 2:08.1

10/3/15 Warmup. 9/3/15.TM14.0/20'@2%=12.0km/h

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03/08/15 1:26:38.3 21,097m 2:03.1 <1>-7.6/6.1/4.5/0/2.5/+1… View workout
03/07/15 23:04.6 6,000m 1:55.3

-7.1/6.9/5.1/2.6/3.1/2.1/3.8/5/2/7/9/10.4=-21.7/12.5/21.2=-26.9/8.5 [HG158/7.4f2] (27/5/6/7//6/7/6/7/6/7/8)=(26) s1125

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03/04/15 1:55.2 500m 1:55.2

Warmdown

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03/04/15 23:06.4 6,000m 1:55.5

-8.1/6.2/5.6/6.4/3.0/3/2.6/7/8/5/3.3/7.1=-26.3/11.6/15.7=-32.6/21.0 [FS2/161/7.0f2] (25/6/7) s1630

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03/03/15 38:56.2 10,000m 1:56.8

-5.5/1/4.8//9/2.7/3.5/2/5/1.6/2.3//1.5/8/2/6/2/7/4/9.3= -20.2/14.4/09.7/6.1/13.6= -39.7/24.3 [2/155f2] (26/7///) s1930

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03/02/15 39:11.6 10,000m 1:57.5

-5.7/3.9/4.1/4/2.1/2//6/1.8/5/2.5/1.1/0.6/9/1.2/0/2.0/1.1/0.9/6.8=-18.3/09.1/6.9/3.7/10.8=-30.7/18.1[2/152f2](26/7)s1930

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02/25/15 1:05:02.2 16,018m 2:01.8

HDHM 15:46/54.6/16:18.2/58.2 + 4.5/18m (25/6/7//) [CH2/146/7.0f2]

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02/24/15 0:16.6 100m 1:23.0

******PR****** 689Wmax 612Wmean [169/8.5f0] (40) 908F-0FA9-1EB0-C934{last of 10x100. *Additional 100 @ 16.8 684Wmax (39)

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02/24/15 2:52.8 1,000m 1:26.4

10x100 17.4/3/3/5/3/1/2/4/7/16.6 (38/////9/8//4/40)Wmax:614/0/8/31/21/37/40/30/03/84 [169/8.5f0] s2004+12m

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02/24/15 23:09.5 6,000m 1:55.7

1:53.8/6/8/4/7.8/6.3/7.6/3/9/8.1/7.0?0/2.9=7:34.6/49.0/5.9=11:28.7/40.8 (25///6///7/////8) [CH2/157/7.7f2] 1915-38

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02/23/15 2:52.1 1,000m 1:26.0

10x100 17.1//4//16.9/17.3/1/5/2/1 (35/9/8//43/38/42/1/2//) Wmax:627/38/28/11/69/25/37/-4/32/21 [166/8.5f0] s1946-57=12m

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02/23/15 23:47.7 6,000m 1:58.9

1:51.3/2.5/4/6.6/7.9/8/9.8/2:04.2/3.6/5/4.4/3.6 (25///6/5/6//5//6/5/6) [CH2/139/7.0f3] s1850

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02/19/15 7:22.0 2,000m 1:50.5

21.3//4/5//9//2.1/3.1/2//3.0/2.7/8//7/1/1.8/3/0.4 = 1:47.0/52.2/4.5/48.3 3:39.2/42.8 (26///9) [FS2/163/8.0f2] s0845

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02/18/15 1:00:04.1 14,876m 2:01.1

HMHD 15:47/58.4/16:26.7+11:51.2/2876m (25/6///) [CH2/156f3] s1835

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02/17/15 30:00.0 7,800m 1:55.3

786/3/2/77///1/82/70/95 = 3905/895(24/5///6///7/6/8)[CH2/156/7.4f3] s1912

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02/17/15 2:03.3 500m 2:03.3

Warmup s1900 [CH2/156/7.4f3]

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