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Log

Date Workout Score Ave Comments Action
02/25/14 1:18:13.4 18,744m 2:05.1

HD HM effort: 4k*4+2744m - 15:46.6/9.2/16:00.0/37.6+12:00.0 (25) [VFrD152/8f3] 7597@30', 15005@60' then fell apart.

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02/23/14 10:11.8 2,500m 2:02.3

5'r (24) 170/88/92/5/214=191W. Feeling a little better :: 24/2/14 5k@2% 24:26 = 12.28km/h

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02/23/14 10:13.9 2,500m 2:02.7

5'r (24) 189W. More tired still.

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02/23/14 9:59.3 2,500m 1:59.8

5'r (24) 203W. Very tired after first 2500.

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02/23/14 9:25.6 2,500m 1:53.1

1:49.5/54.1/5.6/0/1.4 = 267/36/27/30/53W = (27/6/5/6/6) [CH2 142/8.8f4]

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02/23/14 2:06.7 500m 2:06.7

warmup [CH2 142/8.8f4] (25)

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02/19/14 1:00:00.0 15,134m 1:58.9

505/5/8/7/6/7/6/10/06//4/8/5/4/7/3/5/5/4/6/497//500/2/0/497/500//1/25 =7594/42 [CH2/142f4] (22/4/5/7)

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02/18/14 11:46.8 3,000m 1:57.8

500 w/up 2:08.0 :: 2500 9:38.8 (28/6) :: 21/2/14 CkTM4 4k@2% 18:55 = 12.68km/h

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02/16/14 19:30.4 5,000m 1:57.0

1:50.3/4.8/4/7.7/2/7/9.6/2:01.8/1:59.3/7.6 [ch2142/8.5F4] (26/5/6) vRobert 19:33.2

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02/14/14 23:25.3 6,000m 1:57.1

1:53.1/2.5/1/6.2/7.3/8.2/7.8//2:04.3/2.0/1:51.9 (27/5/7) [CH2/142f4]

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02/14/14 2:10.8 500m 2:10.8

warmup [CH2/142f4] (23/1) 13/2/14 TM4 Ck 8k@1.9% 43:57 = 10.92km/h
15/2/14 TM4Ck 5k@2% 25:44 = 11.66km/h…

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02/12/14 39:38.9 10,000m 1:58.9

1:54.4/1/9.2/2:00.5/1:55.9/2:01.0/1:59.9/3/4/4/8.9/9.2/2:00.6/1:59.1/2:00.8/3/1.9/0.8/0/1:54.3 [ch29.5/142F4] (26/5/6)bl

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02/10/14 39:45.0 10,000m 1:59.2

3:52.2/1.7/6.3/7.2/4:01.6/3.0/2.5/4/0.4/3:57.7 (25/4) dV Abingdon 151f4

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02/04/14 9:28.3 2,500m 1:53.6

1:47.4/51.7/7.1/6/4.4 [CH2/149/9.3f4] (28/6)
3/2/14: 10k TM@1% 48:56

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01/31/14 39:00.7 10,000m 1:57.0

1:55.4/5/4.2/6/5.2/6.4/2/7.5/8.2/1/6/7.3/8.0/7.7/9.8/8.9/9.3/2/8.6/2.1=19:21.3/39.5=218W{228-04-48}[CH1/138](25/8/4/6)BL

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01/29/14 11:04.2 3,360m 1:38.8

30*100+30r 19.6/2/3//7/1/18.9/19.0/4/2/18.9/19.2/3//1/18.9/19.2/18.6/19.1/3/2//0/18.9//19.4/0//2/1/18.9 (31/5)[CH2/157]

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01/28/14 1:39.2 512m 1:36.8

5*100+30"r+run-on 19.6/4/3/1/18.8(31/1/1/1/2) [CH1/10/160f4-] 4' after 3x500

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01/28/14 5:54.3 1,537m 1:55.2

3*500,30"r+10xburpees+run-on. 1:42.8/58.5/2:02.8 [CH1/10/160f4-] (30/27/26)

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01/22/14 3:37.9 1,000m 1:48.9

[CH2 135/7.2 f4] c1:45/1:52.9

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01/21/14 3:00.0 908m 1:39.1

3*1', 30"r 301/4/3 (32/3/2) [CH2 7/135 f4] 22/1/14 Cycle@6: 9.3k/15'

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01/15/14 39:47.1 10,000m 1:59.3

1:51.7/5.4/6.1/4/7.9/5/8.4/2:01.0/0.9/5/2.2/1.2/2.9/0.9/1.3/1:59.3/2:01.3/3.0/2.3/1:56.7 [CH1/151/8.7f4] (24/5/6)

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01/14/14 4:00.0 1,234m 1:37.2

4*1' 75"r 321/11/03/299 [CH2/130f4] (33/1/1/29) after 13/1/14 runRD 10k@51:24

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01/12/14 2:15.3 500m 2:15.3

warmup :: 10/1/14 RunRd 8k/41:30

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01/12/14 1:05:56.5 16,000m 2:03.6

4:04.7/5.7/2.5/3.5/23.1*/4.3/7.3/0.2/30.4*/4.7/5.4/9.8/4.2/5.2/4.3/1.5 (25/2/19/8/8/9/9/22/19//20//1/0/1/3) [CH2 158f4]

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01/07/14 3:00.0 941m 1:35.6

8/1/14 RunTM 10k@1% 49:54::3*1' 2'r 316/2/3 [CH1/100/4.4f4] (37/7/7) 409/398/401W after 5/1/14 runTM::10k@+1% 49:58

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