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Log

Date Workout Score Ave Comments Action
09/30/13 30:00.0 7,521m 1:59.6

502/3/4/5/4/6/6/6/4/3/483/94/7/89/516 (27/6)

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09/30/13 4:00.0 1,109m 1:48.2

295/90/49/76 (31/0/27/9)

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09/30/13 2:00.0 461m 2:10.1

warmup [HG151/6.9F3]

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09/29/13 4:00.0 1,120m 1:47.1

294/0/58/79 (30//26/9) 329/16/223/82W [HG151/6.9F3]

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09/28/13 4:00.0 951m 2:06.1

Warmdown 234/6/7/44

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09/28/13 15:00.0 3,756m 1:59.8

Fast/slow: 273/27/77/17/77/19/80/22/81/18/78/16/79/14/80

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09/28/13 4:00.0 1,121m 1:47.0

297/0/61/73 (30/28/7/8) 340/16/230/64W [HG151/6.9F3]

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09/28/13 2:06.5 500m 2:06.5

Warmup

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09/27/13 10:00.0 2,937m 1:42.1

10x1'+1'r 315/2/286/90/7/86/5/8/9/95 (31/1/28/30/0/28/9/8/8/8) 405W/394/03/16/40/03/0/10/3/33 [HG151/6.9F3]

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09/27/13 4:00.0 1,083m 1:50.8

316/260/254/253 (33/28/8/8)

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09/27/13 2:07.2 500m 2:07.2

Warm-up

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09/25/13 3:02.0 1,000m 1:31.0

6x200+2'40r 36.6/8.4/7.8(39/1/5) [CH2 147/maxF3] 36.6 (36)[CH2 147/maxF3]
35.6 (37)[CH2 147/maxF3]

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09/25/13 0:35.3 200m 1:28.2

(35) [CH2 147/maxF3]

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09/25/13 4:00.0 1,137m 1:45.5

301/290/74/2 (31/28)[CH2 139/8 F3]

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09/22/13 19:51.6 5,000m 1:59.1

1:55.3/8.3/2/8/6-7/2:05.0/1.1/0.0/1:57.7 = 9:49.2/10:02.6 (27/4/6) [EM2/7.7/147F3]

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09/22/13 2:08.5 500m 2:08.5

Warm-up

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09/21/13 2:08.0 500m 2:08.0

Warm-up

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09/21/13 19:31.5 5,000m 1:57.1

1:58.2/1/2/0/7.9-9/8/6.8/0/2.6 = 9:50.4/41.1 (27/6/7) [EM2/148/7.7F3]

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09/17/13 2:12.9 500m 2:12.9

Warm-up

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09/17/13 19:18.6 5,000m 1:55.8

5x1k,2'30r 3:31.3/51.2/8.8/2/9.1 [CH2max/142F2]

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09/15/13 23:39.0 6,000m 1:58.2

1:56.5/9.8/4/7/4/7-2/8.5/9/5/7.7/2.7 (28/5/7) [HG151/7F2]

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09/13/13 0:35.6 200m 1:29.0

(37) 553W max

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09/13/13 2:54.6 1,000m 1:27.3

100x10,2'40r 17.9/7/18.0/17.5/4-4/3/1/2/1 (34//3/4/5-8//9/8/9) W=597//5/80/91-601/14/25/3/32 [CH2/148] [F2 1k->#3 F4..]

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09/13/13 12:18.5 3,208m 1:55.1

1020/3:44.9-10P-820/3:12.9-10P-620/2:27.8-10P-418/1:37.9-10P-220/0:50.0-10P-110/0:25.0-10P: 1000/10pushups... 14:49.6

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09/10/13 19:49.4 5,000m 1:58.9

2:01.0/1/1:59.1/8.8/9.0 - 2:00.0/1:59.7/8.9/4/3.4 = 9:59.0/50.4 (25/6) [EM2/150/7.5F4] 181 to 208W in 3 days!

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