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Log

Date Workout Score Ave Comments Action
04/20/14 39:28.6 10,000m 1:58.4

1:55.7/7/6.2/9/7.5/8.1/7.2/1/6.8/7.7/63.0/1.0/0.9/4/59.1/61.3/3/0.6/58.8/3.3=19:28.9/59.7[Ch2new139/5.5f4] (26/5/6)

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04/19/14 39:13.7 10,000m 1:57.6

3:43.6/51.3/3.2/4.3/5.0/61.7/57.0/60.5/59.7/7.4 [CH2new135/5.5f4](27/5/6)
*FM:[Fpl2f6](21/4/4/5/minipulls2k)HR=146

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04/14/14 3:09:36.9 42,195m 2:14.8

8:17.5/08.5/18.5/20.4/5.1/31.2/22.9/3/4.2/36.4/24.7/9.4/37.3/26.2/6/42.3/34.3/55.7/9:36.6/13:21.1/12:52+1:23.7=1h28/42

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04/10/14 1:26:06.2 21,097m 2:02.4

3:58.0/4/4/7.6/60.6/59.8/4:00.3/4.2/11.2/4.8/11.2/6.1/5.0/4.8/5.2/5.8/11.7/3.4/1.2/0.7/05.9+21.9 (26/4/5) [FPL136f4]

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04/09/14 1:26:38.6 21,097m 2:03.2

3:56.5/4.1/8/5.8/4/4:05.7/2.3/17.0/10.3/3.9/6.0/7.7/6.8/7.9/9.2/13.3/8.6/18.3/0/8.9+22.0 (25/4/7) [FPr/136/9f4]

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04/09/14 2:08.7 500m 2:08.7

Warm up

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04/07/14 3:27:55.3 42,195m 2:27.8

6km: 23:45.8/24:02.8/25:11.6/49.1/33:20.1 then AO [Vsw 135f6]

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04/02/14 39:18.9 10,000m 1:57.9

1:56.0/5.8/1/7/8/7/7/7.0/8.6/7.3/5/7/8.1/2:02.7/5.1/2.9/1.8/1:55.7 (24/5/4/6)

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04/02/14 2:08.2 500m 2:08.2

Warmup [CH2?W? 140/8.8f6]

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04/01/14 2:02.5 500m 2:02.5

Warm down

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04/01/14 7:17.6 2,000m 1:49.4

20.4/7/8/7/9/7/1.2/9/2.1/3/8/5/7/2/3.6/5/4/2.7/1.6/0.7=1:43.5/8.2/53.8/1.9=3:31.7/45.7(30/25/32)

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04/01/14 2:10.8 500m 2:10.8

Warmup [CH2??/8.6/140f6]

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03/29/14 2:13.6 500m 2:13.6

Warmup

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03/29/14 22:46.6 6,000m 1:53.8

1:51.9/8/5/2.6/3.8/6/4.8/6.4/2/5.6/6.4/2.0 (26/4/6) [HG6/140f6] :: 26/3 TM4 4k@0%=17:36 17,19&20/3 XT&Cy

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03/18/14 30:00.0 7,577m 1:58.7

230/43/1/53/49/2/54/45/53/68/3/2/50/6/6/5/7/8/9/60/54/8/48/6/50/1/1/47/51/66 [CH1/137f6] (23/3/6)

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03/10/14 7:17.9 2,000m 1:49.4

1:48.2/6/50.1/1.1 [HG139/6f4] (28/6/7/6)

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03/10/14 2:17.3 500m 2:17.3

Warmup

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03/08/14 7:26.5 2,000m 1:51.6

1:41.3/58.1/5.2/2.0=3:39.4/47.7 (29/5/5/5) 337/212/29/49W [HG139/6f4] (AAM):: then TM2Ck 2.05k@2% 10:00 (PPM)

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03/05/14 5:00.0 1,501m 1:39.9

5*1'+1'r 303/6/3/295/4

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03/04/14 3:47.1 1,000m 1:53.5

[CH2/8/136f4] (27) after 5' rest

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03/04/14 9:33.2 2,500m 1:54.6

1:50.3/1.7/4.8/49.9/2:06.4 [Ch2/8/136f4] (28/7///4) 2k in 7:26.7 but unable to sustain.

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03/01/14 9:47.9 2,500m 1:57.5

1:55.0/9.6/8.9/8/5.8 [CH2/134/8f4] (27/6/6/5/6) Final attempt, but no good.
:: 3/3 TM2Ck 10k@2%=48:29

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02/28/14 9:40.9 600m 8:04.0

3*200 80r 37.1/5/5

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02/28/14 9:40.9 2,500m 1:56.1

1:47.4/52.3/2:02.6/3/1:56.3 [CH2/139/8.2f4] (30/25/7)

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02/26/14 1:27:40.0 21,097m 2:04.6

3:55.5/6.8/7.1/4:08.7/6.9/5.0/6.5/4.3/8.1/9/10.3/0/8.9/12.5/2/1.8/20.0/5.2/7/3.3+25.2 (27/5/6=26) [CH2/135f4]

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