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Log

Date Workout Score Ave Comments Action
11/18/13 39:09.3 10,000m 1:57.4

3:45.2/51.9/3.6/5.4/4.8/6.3/8.4/4:00.7/7.4/6.5 (25) [CH2/151/F4]

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11/13/13 30:00.0 7,719m 1:56.5

[CH2F4/154]

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11/12/13 24:11.6 6,344m 1:54.4

1:52.5/6/4.3/3.8/5.3/4.0/5.1/3.8//0/8.7/7.1+77.7 [CH2 154/8.1F4] (27/5) 409E 9A8F B81B 7338
5k=18:58.3 *!*6k=22:54.1*!*

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11/10/13 1:34.3 500m 1:34.3

17.9/18.0/1/20.0/3 [CH2 151F4] after R: 1:28.7 18.1/17.7/3/5/18.1 (25). Xtr R6:34, P:6:19; Cyc R:0:33, P:0:34 Run P:1:57

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11/07/13 25:00.2 6,344m 1:58.2

1:51.6/3.5/5.1/7/6.8/2:03.3/1.6/0.0/2.2/1.4/1:59.9/6+1:19.4 [VFB142F1](29/6/8)

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11/06/13 1:00:00.0 15,081m 1:59.3

765/78/4/3/1/63/4/1/58/8-41/9/6/8/0/0/0/32/27/55=7665/7418 [VFB141F4](25)51AED3866C1683E3 19:28.9/24:46.6/7664/39:26.8

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11/05/13 12:00.0 3,260m 1:50.4

3x4'+ 3'r: 1122/1073/1065 (30/28/7) [CH2 153//143 F4]

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11/03/13 1:25:29.0 21,097m 2:01.5

3:58.8/8/9/1/0/6/9.4/9/4:05.3/2.5/0.2/4.2/3.2/5.8/4.1/5.5/6.0/6/11.3/12.0/8.5+22.4(25)[CH1/151/8F4] 5F67 385E 53F5 A6FC

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10/31/13 39:41.3 10,000m 1:59.0

1:57.3/6.6/7.1/4/8.9/9.5/8.9/6/7.8-8.7/8/9/2:00.3/3.2/0.4/2.6/1.6/9/1:58.9/6.9 (25/6) 19:38.9/20:02.4[CH2/150/8F4]

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10/30/13 5:46.4 1,609m 1:47.6

40.8/1.1/2.0/3.4/7/4.9/5.3/3.4+1.8 (30/27/33) [CH2/162/8.5F4] Pilates
1/11/13 Run 7.2km/36:36 flat, easy. 11.8km/h.

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10/28/13 1:28.3 500m 1:28.3

5x100r3'30 1P/max/"/spm: 213/560/17.7/34-203/532/18.0/37-216/562/17.7/34-188/574/17.6/41-201/597/17.3/42 Last 541W

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10/28/13 7:46.2 2,000m 1:56.5 <1>1609@6:08.4 then 3k cycle; 1k run [CH2/151/8F4]

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10/28/13 7:27.9 2,000m 1:51.9 <1>1609@5:57.4 [CH2/161/8.5F4] 3k cycle; 1k run

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10/25/13 3:57.0 1,000m 1:58.5

then 3k/1k, slow.

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10/25/13 5:53.9 1,609m 1:49.9

40.9/1.5/2.4/3.3/4.9/5.6/6/7.2+2.1 [CH2 180 - too much] (26/5/4/8/7/5/5/5)
then 3k/1k

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10/23/13 3:39.2 1,000m 1:49.6

Gentle 5.58k run/28.5' then strong, measured to prep 1rw/3bk/1rn<13'
41.7/2.3/4.7/5.2/3 (26/5) [CH2/180maxF4]

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10/22/13 10:00.0 2,528m 1:58.6

Severe 30' Abs Class then 5x(1'@2:15+1'@1:50) 226/79/25/79/26/78/25/82/24/83 (24/30/24/30/25/9/4/9)

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10/21/13 20:26.8 5,000m 2:02.6

[CH2181/maxF4] 1:57.0/2:01.6/4.8/2.1/3.9/0/4.1/0/3.8/2.5 (24/5) then 1k t/mill 4:39

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10/21/13 5:51.5 1,609m 1:49.2

Cycle 3k/4:13 131rpm then 1609=40.9/1.5/2.9/3.6/4.2/5.8/7/1+1.9/9m [CH2/163/8.7f4] 1st km 3:33.1

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10/09/13 5:47.9 1,609m 1:48.1

***PB***
41.3/2.9/3.8/4.0/0/3.9/7/2.5+1.8/9m (29/6/33) [CH2/150maxF4]DB2A E485 E2F8 9019

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10/08/13 2:00.0 435m 2:17.9

Warmup for bike(4:49/3k) tmill (4:44/1k)

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10/07/13 2:06.3 500m 2:06.3

warmup CH2. Also, after 2k row 4:39/3k+2k bike + 4:54/1k+2.84k treadmill

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10/07/13 7:25.5 2,000m 1:51.3

21.3/5/5/22.0/1-1/1/0/1/2-3/0/5/3/0-1.9/5.5/6.6/1.7/19.8=1:48.4/1:50.5/1:51.1/1:55.5(27/4/30)[CH2146mxF4]5:53.9/1609m

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10/06/13 5:58.7 1,609m 1:51.4

1:48.8/53.1/9+22.9 (26/9) [HG155/7.4F4]
L:2:22.9+2:17.2

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10/06/13 2:06.2 2,000m 0:31.5

warmup HG

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